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Sheet Pan Dinner: Thai Curry Pineapple Chicken Meal Prep

Prep: 2h 15 min
Cook: 30 min
Total: 2h 45 min

Ingredients

Chicken marinade
  • 2 lbs chicken thighs, fat trimmed
  • 3 tbsp coconut aminos or low sodium tamari
  • 2 tbsp coconut sugar
  • 1 tbsp fresh ginger, grated (or 1 tsp ground ginger)
  • 1 tsp curry powder
  • 3 tbsp pineapple juice
  • 1 tbsp lime juice
Coconut Jasmine Rice
  • 1.5 cups jasmine rice
  • ¾ cup light canned coconut milk
  • ½ tsp (pinch) salt
  • ¾ cup frozen pineapple pieces (mini chunks or crushed)
  • ¼ cup fresh basil or cilantro, chopped
Sheet Pan Veggies
  • 2 large red bell peppers, cut into strips
  • 1 lb asparagus, woody ends snapped off, chopped into 2-inch pieces
  • spray olive oil
  • sea salt & pepper to taste

Steps

Step 1

For best results, marinate the chicken the day before (or morning of).

In a bowl or sealable plastic bag, combine ingredients for the marinade. Add chicken thighs and coat well. Refrigerate overnight (or for at least 2 hours)

Step 2

Prep work.

Once ready to cook, bring the chicken to room temperature by removing it from the fridge 20-30 minutes before cooking. (Note: while this is not mandatory, it is highly recommended. Since the chicken will cook with the veggies, we don’t want to overcook the veggies. Bringing the chicken to room temp before cooking helps even cooking.)

Preheat oven to 420°F and line a large sheet pan with parchment paper.

Step 3

Start rice and prep vegetables.

Rinse jasmine rice until water runs clear. Combine rice, water, coconut milk, and salt in a saucepan. Bring to a boil, reduce to low, cover, and simmer 18 minutes.

While rice cooks, chop bell peppers into strips and asparagus into 2-inch pieces. Spray vegetables with olive oil, then add a pinch of salt and pepper.

Step 4

Roast.

Remove chicken from the marinade and shake off excess marinade (should not be wet). Arrange chicken thighs in center of sheet pan, pressing flat. Scatter vegetables around chicken with space between them.

Roast 18-22 minutes until chicken reaches 165°F and edges are seared.

Step 5

Finish and assemble.

Let the rice rest for 5 minutes, then fluff and fold in the frozen pineapple (and optional herbs).

Let chicken rest 5 minutes, slice into bite-sized pieces, then evenly distribute rice, chicken, and vegetables among meal prep containers.