Pineapple bbq chicken - the meal prep manual

Step 1

Preheat the oven to 425°F.

Step 2

Chop the potatoes into a medium dice. Add to a bowl with 1 tbsp (15g) of oil and salt and pepper. Toss to coat and lay out on an oiled sheet pan. Roast for 20-25 minutes, flipping halfway through. ⁣⁣Cook until you’ve reached you’re desired doneness. ⁣

Step 3

You can cook the broccoli any way you like. Microwaving it is fine if you want the easiest option. To roast it, cut the large pieces so that they are in manageable sizes. Toss the broccoli with salt and pepper.

Step 4

Spray a sheet pan with oil and spread the broccoli across the surface. Place into the oven with the potatoes on the top shelf, above the broccoli. If you place it below the potatoes, the steam released from the broccoli could prevent the potatoes from browning. Leaving a small crack in the oven door to allow for the steam to release can help both trays cook better. Roast the broccoli for about 20 minutes or until cooked to your liking.

Step 5

In a large bowl add 1 tbsp (15g) of oil, 2 tsp (6g) of garlic powder, 1 tsp (6g) salt, and 1 tsp (3g) pepper. Mix together and add in the chicken thighs. Toss to fully coat.

Step 6

Heat a grill pan or skillet over medium high heat. Add in the chicken thighs and cook for about 3 minutes each side to brown. Cook the chicken in batches if your skillet is not large enough. They don't have to be fully cooked through at this step.

Step 7

Cut the chicken into a medium dice and return it back to the pan. Add ¼ (60g) cup of BBQ sauce and stir. Allow the sauce to caramelize a bit on the surface of the chicken.

Step 8

The pineapple can be fresh, frozen, or canned. I use frozen because it is easiest. The pineapple is my favorite part of this recipe and provides awesome flavor to the final dish. If you are cutting it fresh, you'll want to cut it into a large dice.

Step 9

This recipe makes 5 servings. Divide your chicken, sweet potatoes, broccoli, and pineapple evenly 5 ways.