This is a one pan dish and has all the flavors of traditional sweet & sour chicken made in a wok! Serves 6 and it’s best served over white rice! The whole family will enjoy this delicious dish!


  • 1 large white onion
  • 1 green bell pepper
  • 1 red bell pepper
  • 1 yellow bell pepper
  • 20 oz. can pineapple chunks (reserve liquid)
  • 2 boneless skinless chicken breast (cut in chunks)
  • 3 tablespoons sesame oil
  • 1/4 teaspoons garlic powder
  • 1/2 teaspoons ground ginger
  • salt and pepper to taste
  • 1/4 cup sesame seeds


  • 1/4 cup ketchup
  • 1/4 cup brown sugar
  • 1/3 cup rice or apple cider vinegar
  • 1 1/2 tablespoons soy sauce
  • 1 1/2 tablespoons cornstarch
  • 1/2 to 3/4 cup leftover pineapple juice


  • 3 green onions, sliced
  • 6 cups cooked rice


Preheat the oven to 400 degrees. Slice the onion, bell peppers, and chicken breasts into one inch sections. Drain the pineapple well, reserving the juice. Mix and evenly spread the onion, bell pepper, chicken, and pineapple on a large sheet pan. Drizzle the sesame oil over the ingredients on the sheet pan. Next sprinkle the garlic powder, ground ginger, and a pinch or two of salt and pepper. Toss until evenly coated in oil and spices.

Transfer loaded sheet pan to oven and bake for about 45 minutes, or until the edges are just browned. Halfway through the baking, stir to heat evenly and prevent burning.

Meanwhile, in a small saucepan, whisk together the pineapple juice, ketchup, brown sugar, vinegar, soy sauce and cornstarch until cornstarch is fully dissolved. Once combined, heat on medium, stirring often, until the sauce begins to simmer and thicken Once the sauce has thickened to a glaze, remove it from the heat and set it aside.

5 minutes before the chicken/pepper mixture is removed from the oven, sprinkle the sesame seeds evenly on top. When the oven time is up, remove the loaded sheet pan from the oven and transfer to a large bowl. Pour the glaze sauce over the top and mix until evenly coated.

Serve over cooked rice and garnish with sliced green onions.