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Hawaiian Chicken Casserole

This tangy and sweet casserole is sure to be a winner at your table.
Prep Time15 mins
Cook Time45 mins
Total Time1 hr
Course: Dinner
Cuisine: American
Keyword: dairy-free, Kid-Friendly
Servings: 6 people
Calories: 423kcal
Author: SkinnyMs.

Ingredients

For the Chicken

  • 4 boneless and skinless chicken breasts cut into large cubes
  • 1 teaspoon kosher salt
  • 1/2 teaspoon ground black pepper
  • 1/2 cup whole-wheat flour
  • 4 egg whites beaten
  • 1 cup whole-wheat panko breadcrumbs

For the Sauce

  • 1 cup pineapple juice no sugar added
  • 1/4 cup honey
  • 1/3 cup soy sauce low-sodium
  • 2 tablespoons cornstarch
  • 2 garlic cloves minced
  • 1/2 cup red bell pepper diced large
  • 1/2 cup green bell peppers diced large
  • 1/2 cup red onion diced large
  • 2 cups pineapple fresh, diced large
  • 2 tablespoons parsley fresh, chopped

Instructions

For the Chicken

  • Preheat oven to 425 degrees. Spray a baking sheet with non-stick spray and set aside.
  • Dip the chicken cubes in the flour, followed by the eggs, and lastly dip the chicken into the Panko crumbs. Shake of any access and ensure all sides are coated. Place chicken in a single layer on the baking sheet.
  • Bake for about 10 minutes, turning halfway through cooking, Chicken is done when crispy on the outside. The chicken may not be cooked through - it will finish cooking in the next step!

For the Sauce

  • In a medium bowl, combine the pineapple juice, honey, soy sauce, corn starch and garlic. Whisk together well.
  • In a large bowl, combine the red pepper, green pepper, red onion, pineapple, and chicken. Pour the sauce over the top and toss to coat all ingredients.
  • Reduce oven temperature to 325. Coat a 9 by 13 inch casserole dish with non-stick spray. Pour the sauce-covered chicken and vegetables into the prepared dish. Bake, uncovered, for about 30 to 45 minutes, stirring every 5 - 6 minutes.
  • Remove from oven and let rest for 5 minutes before serving. Sprinkle chopped parsley on top. Enjoy!

Nutrition

Serving: 1cup | Calories: 423kcal | Carbohydrates: 45g | Protein: 48g | Fat: 6g | Saturated Fat: 1g | Trans Fat: 1g | Cholesterol: 132mg | Sodium: 955mg | Fiber: 4g | Sugar: 25g |
SmartPoints (Freestyle): 11