ONE STOP PINEAPPLE CHICKEN: frugal, lower fat, easy, high fibre, fruit

One-tray version of 67's popular family Chinese dish ...

Chicken but better: Bold flavours & textures anticipate spring

Back in 2015 when the blog first started, one of the first recipes posted was a family recipe brought into the 21st century: Pineapple chicken with Vegetables and a touch of Chilli.

Offering layers of wonderful flavour and texture, and a sensational contrast of rich protein, tangy sweet fruit and loads of crunchy vegetables, it had rave reviews.  Even those who were a bit sniffy about pineapple were coverted.

That recipe was for 6-8 people and could feed a crowd; this post is designed for small households: singletons, couples, pensioners.  

The easy one-tray Pineapple Chicken Platter  cooks in an oven or airfryer.  It has fewer ingredients, making prep easier but the flavours are full-bodied, delicious and more-ish.

Cost: from £3.50 (M&S High Welfare chicken) to £8'ish (Organic/Kosher)

Feeds: 2-3 (add cost of rice or noodles)

Ingredients:

2 chicken legs (thigh & drums)

1/2 red pepper, top & seeds removed (rub grooves under running water to remove dirt) 

2 sticks celery, bottom 2 inches removed,  soaked in a 9:1 solution of water: vinegar 20 mins,  drained & peeled

5inch/13cm chunk courgette

3-4 spring onions, green only, sliced down the middle, washed as for leeks, and chopped finely

3-4 baby tomatoes or 1.5 regular tomatoes in big wedges

1/3 c pineapple, either fresh (much better flavour & texture) (see tips below for  preparing a fresh pineapple) OR tinned pineapple chunks, in juice not syrup 

generous pinch of chilli flakes OR half a small red chilli,top & seeds removed

opt:

steamed brown rice OR

cooked noodles

Method:

1. Preheat oven to 190c/375f or set air fryer to the same temperature
2. Chop celery into 2inch/5cm chunks
3. Remove strips of skin from the courgette; cut in small bite-size chunks
4. Cut prepared pineapple in generous bite-size chunks
5. In the bottom of a moderately deep pan slightly bigger than the chicken portions, layer the vegetables, chilli and pineapple chunks & a few tablespoons of juice (if pineapple is fresh, add a few tablespoons of the fresh juices topped up with stock or white wine or brandy)
6. Nestle the chicken on top bottom side up 
7. Bake in the middle of the oven OR in the air fryer; after 10 minutes turn the chicken right side up
8. Bake a further 35-40 mins or until chicken is brown & crispy on the edges
9. If using fresh chilli, discard, and if you like, slide off & discard the skin on the peppers and the tomatoes
10. Drain some of the fat off the juices to reduce cholesterol
11. Either place the vegetables on rice or noodles and the chicken on top (as in photo) OR serve the chicken & veg on its own or alongside rice or noodles 

Comments:

'I really liked this combo, and the vegetable mix was perfect for the chicken - colourful, lots of texture and flavour. The leftover veg & chicken were made into a sandwich the following day - ace!'  Retired writer

TIPS:

• Fresh pineapple: See pineapple for preparation.  Find ripen-at-home pineapples at just over £1 (3/2025) at M&S & Sainsbury's
• Fresh pineapple will release juice once peeled, chopped and left in a bowl
• If using pork instead of chicken, use fillets or pork steaks cut in 2cm/1in fingers.  If using shoulder, slice meat thickly and cut in 2cm/1in fingers
• Chinatowns have the best noodles but many supermarket noodles are sourced from Asia and are easy to prepare.  Place noodles in a heatproof bowl, cover with boiling water; leave 5 mins.  Drain; toss in toasted sesame oil (opt). 

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This recipe has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.