Cliobra

Pineapple Garlic Chicken and Brussels Sprouts – Caramelized and Tasty Weight Loss Recipe

Last Updated on December 23, 2024 by Arif Chowdhury

If you’re searching for a delicious, nutritious meal that’s both easy to make and supports your weight loss goals then here is your solution!

Pineapple Garlic Chicken and Brussels Sprouts is a vibrant sheet pan meal that combines juicy chicken, sweet pineapple, and caramelized Brussels sprouts.

This dish is not only bursting with flavor but also packed with essential nutrients. Read on to discover why this recipe is a must-try and how to make it at home!

The Benefits of Pineapple and Brussels Sprouts

Why Pineapple?

Pineapple is more than just a tropical fruit; it’s a powerhouse of nutrition. One cup of fresh pineapple chunks contains around 82 calories and is rich in vitamin C, manganese, and bromelain—a digestive enzyme that can help break down proteins.

According to a study in the Journal of Nutritional Science, bromelain has anti-inflammatory properties, which can aid in recovery and overall health.

Plus, the natural sweetness of pineapple adds a delightful contrast to savory dishes, making it a perfect companion for chicken.

The Nutritional Superiority of Brussels Sprouts

Brussels sprouts are often overlooked, but they are a nutritional treasure. One cup of cooked Brussels sprouts has about 56 calories and is packed with vitamins K and C, fiber, and antioxidants.

Research published in Nutrients highlights that a diet rich in cruciferous vegetables like Brussels sprouts can reduce the risk of chronic diseases, including heart disease and cancer.

Their slightly nutty flavor and crispy texture when roasted make them an excellent addition to any meal.

A Winning Combination

When combined, pineapple, garlic, and Brussels sprouts create a dish that’s not only delicious but also beneficial for your health.

The sweet and savory elements of this recipe make it a crowd-pleaser, whether you’re cooking for yourself or entertaining guests.

The Recipe: Pineapple Garlic Chicken and Brussels Sprouts

Ready to get cooking?

This Pineapple Garlic Chicken and Brussels Sprouts recipe is simple, requires minimal prep, and is sure to impress. Let’s gather our ingredients and dive into the cooking process!

Ingredients

For the Chicken and Vegetables:

  • 4 boneless, skinless chicken thighs (or breasts)
  • 2 cups Brussels sprouts, halved
  • 1 cup fresh pineapple, diced (or canned, drained)
  • 1 tablespoon olive oil
  • 4 cloves garlic, minced
  • 1 tablespoon soy sauce (or tamari for gluten-free)
  • 1 tablespoon honey (or maple syrup for a vegan option)
  • 1 teaspoon ground ginger (or fresh ginger, grated)
  • Salt and pepper to taste
  • Optional garnish: sesame seeds and chopped green onions

Instructions

Step 1: Preheat the Oven

Preheat your oven to 400°F (200°C). A hot oven is key for roasting the chicken and Brussels sprouts to perfection.

Step 2: Prepare the Marinade

  • In a large bowl, whisk together the olive oil, minced garlic, soy sauce, honey, ground ginger, salt, and pepper.
  • Add the chicken thighs to the bowl, ensuring they are well coated with the marinade. Let them marinate for at least 15 minutes. If you have more time, marinating for up to 2 hours in the refrigerator will enhance the flavor even more.

Step 3: Prepare the Brussels Sprouts and Pineapple

In a separate bowl, combine the halved Brussels sprouts and diced pineapple. Drizzle with a little olive oil, and sprinkle with salt and pepper. Toss to coat evenly.

Step 4: Assemble the Sheet Pan

  • Line a large baking sheet with parchment paper or aluminum foil for easy clean-up.
  • Place the marinated chicken thighs on one side of the pan.
  • Spread the Brussels sprouts and pineapple mixture on the other side, ensuring everything is in a single layer for even roasting.

Step 5: Roast in the Oven

  • Place the sheet pan in the preheated oven and roast for about 25-30 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C). The Brussels sprouts should be tender and slightly caramelized.
  • If you like extra crispiness, broil for an additional 2-3 minutes at the end, watching carefully to prevent burning.

Step 6: Serve and Enjoy

  • Remove the sheet pan from the oven and let it rest for a few minutes.
  • Serve the chicken and roasted vegetables warm, garnished with sesame seeds and chopped green onions if desired.

Nutritional Benefits of This Dish

This Pineapple Garlic Chicken and Brussels Sprouts bowl is not only delicious but also nutritious. Here’s a quick breakdown of the health benefits:

  • High in Protein: The chicken provides a hefty amount of protein, essential for muscle repair and satiety.
  • Rich in Vitamins: With the addition of Brussels sprouts and pineapple, you’re getting a variety of vitamins and minerals that support overall health.
  • Balanced Meal: This dish combines lean protein, healthy fats from olive oil, and fiber-rich vegetables, making it a well-rounded meal.

Tips for Making the Best Sheet Pan Meal

  • Uniform Size: Cut your Brussels sprouts and chicken into similar sizes to ensure even cooking.
  • Don’t Overcrowd: Make sure to spread the chicken and vegetables out on the pan. Overcrowding can lead to steaming instead of roasting.
  • Experiment with Flavors: Feel free to add other vegetables like bell peppers or carrots, or even switch up the marinade with herbs and spices that you love.

Meal Prep Made Easy

One of the best things about this recipe is its suitability for meal prep. Here are some tips:

  • Batch Cooking: Make a double batch and store leftovers in airtight containers. This meal will keep well in the fridge for up to 4 days.
  • Freezing Options: You can freeze the marinated chicken and vegetables before cooking them. Just thaw in the fridge overnight before roasting.
  • Versatile Base: Pair the chicken and vegetables with brown rice, quinoa, or a green salad for a quick lunch or dinner throughout the week.

Nutritional Science Behind Weight Loss

Incorporating meals like Pineapple Garlic Chicken and Brussels Sprouts into your diet can significantly impact weight management.

According to a study published in the American Journal of Clinical Nutrition, diets rich in fruits and vegetables can help individuals maintain a healthy weight.

The Role of Mindful Eating

Mindful eating can enhance your weight loss journey. Taking the time to enjoy your meals, paying attention to flavors, and recognizing hunger cues can lead to healthier eating habits. This colorful dish not only looks appealing but also encourages you to savor every bite.

Creative Variations to Try

Once you’ve mastered the basic recipe, feel free to get creative:

  • Spicy Kick: Add red pepper flakes or sriracha to the marinade for a spicy kick.
  • Herb Infusion: Experiment with fresh herbs like cilantro or basil for added freshness and flavor.
  • Fruity Twist: Try adding mango or bell pepper along with the pineapple for a different flavor profile.

Conclusion

The Pineapple Garlic Chicken and Brussels Sprouts sheet pan meal is a delightful combination of flavors and nutrition, making it an ideal choice for anyone looking to eat well while managing their weight.

This dish is not only easy to prepare but also versatile enough to suit various tastes and dietary preferences.

So, gather your ingredients, fire up the oven, and enjoy a meal that’s as wholesome as it is delicious!