Skillet Pineapple BBQ Chicken
Skillet Pineapple BBQ Chicken contains 33g protein and 354 calories per serving, pairing carbs from pineapple with complete poultry protein. Six servings cook in one pan, giving you a repeatable American-style dinner that tracks consistently meal-to-meal. Carb timing flexibility makes this work for pre-workout fueling or post-training recovery depending on your session schedule.
Ingredients
- •Vegetable oil(15g)
- •Chicken Thigh, Boneless Skinless(1043g)
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •Pineapple(567g)
- •BBQ Sauce(120g)
Any BBQ sauce. Sweet Baby Ray's is a go-to. Check sugar content if cutting.
- •JalapeñO Pepper
- •Green Onion (Scallion)
- •pinch salt ($0.02)
- •pinch freshly cracked black pepper ($0.03)
Instructions
- 1Heat a large skillet over medium. Once hot add the cooking oil and swirl to coat the surface. While waiting for the skillet to heat, season both sides of the chicken thighs with a pinch of salt and pepper.
- 2Once the skillet is hot and the oil is shimmering, add the chicken thighs and cook until golden brown on each side and cooked through. Remove the cooked chicken to a clean plate.
- 3While the chicken is cooking, drain and reserve the juice from the canned pineapple slices.
- 4After removing the chicken from the skillet, turn the heat down to low and add about 1/2 cup of the reserved pineapple juice. Stir to dissolve and loosen the browned chicken bits from the bottom of the skillet. Once everything has been loosened from the skillet, add the BBQ sauce and stir until a thick sauce forms. Taste the sauce and add salt if needed. If your sauce gets too thick, simply add another splash of the reserved pineapple juice.
- 5Add the cooked chicken thighs and pineapple slices to the skillet, dredging both sides in the pineapple BBQ sauce. Spoon any excess sauce over the chicken.
- 6Adjust your oven's rack so that the skillet will be about 6 inches from the broiler unit and turn the broiler on to high. Transfer the skillet to the oven and broil for about 5 minutes, or just until the BBQ sauce caramelizes on the edges of the chicken and pineapple. If you don't have an oven safe skillet** you can transfer the chicken, pineapple, and ALL of the sauce to a casserole dish for broiling, or skip the broiling step and enjoy as is.
- 7After broiling, sprinkle the sliced jalapeño and green onion over top, and then serve.
Nutrition — Per Serving
354
calories
33g
protein
17g
fat
- Carbohydrates
- 21g
- Saturated fat
- 3.3g
- Sodium
- 315 mg
- Dietary fiber
- 1.5g
6 servings per batch · ~291g each
Macro data sourced from USDA FoodData Central
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How much protein does Skillet Pineapple BBQ Chicken have per serving?
Each serving provides 33g of protein and 354 calories with 17g fat and 21g carbs. This is a lean, moderate-calorie option that keeps protein high relative to total calories.
How long does Skillet Pineapple BBQ Chicken take to prep?
Quick prep stovetop cooking produces 6 servings per batch, allowing you to prepare nearly a full week of dinners in one preparation session. This batch efficiency makes weeknight cooking optional.
Is Skillet Pineapple BBQ Chicken good for fat loss?
At 354 calories and 33g protein per serving, this recipe is well-suited for fat loss phases where maintaining protein intake on a calorie deficit is the primary goal. The moderate carbohydrate content supports training without excess calories.
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