Baked Teriyaki Chicken with Pineapple Rice

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I love chinese food and other asian classics. Teriyaki chicken is a staple. Luckily, you won’t have to veer too far from a traditional recipe in order to have teriyaki chicken even on phase one of an elimination diet. The key ingredient is and always will be, brown sugar. The darker the better, you want the sauce to be syrupy and delicious. The main alteration you’ll have to make is substituting arrowroot powder for cornstarch or flour. Arrowroot powder can be found at most grocery stores, it may be called arrowroot flour, just keep your eyes out for it.

I also want to let you in on a secret. Chicken thighs are really easy to debone. Stop spending marked up prices on the boneless skinless thighs! All you need is a sharp knife. Just peel the skin off with your hands, lay the thighs flat, bone side up and carefully cut the meat next to the bone. Then cut the bone away from the meat behind it until the bone comes free. It will still have some meat left on it but you can use them and the skin to make some easy chicken broth. So you can stock up on the bone in thighs every time they go on sale and never worry about making one of these recipes again!

Caramelized onions add a depth of flavor to this dish and pineapple makes it even more delectable. I like the texture of basmatti rice but you can use brown rice or whatever rice you prefer. You could even use rice noodles if that’s what you want! Elimination diet recipes are all about finding substitutions.

I love these pyrex glass baking pans because they come with lids for easy storage. No need to transfer the food to a separate storage container, just toss the lid on once it’s cooled and store right in the baking pan!

Ingredients

For the Chicken

  • 5 boneless chicken thighs
  • 3 cups cooked jasmine or basmati rice
  • 16 oz can of pineapple chunks, drained
  • 2 medium yellow onions
  • 2 large carrots, sliced
  • olive oil
  • salt and pepper

For the Sauce

  • 1 tbsp arrowroot powder
  • 1 tbsp cold water
  • ½ cup brown sugar
  • ½ cup coconut aminos
  • ¼ cup apple cider vinegar
  • 1 tsp ground ginger
  • ¼ tsp black pepper

Instructions

  1. lightly oil a 9×9 baking dish
  2. place chicken thighs in baking dish
  3. whisk together the sauce ingredients minus the arrowroot powder, make sure it’s well combined
  4. whisk the arrowroot powder into the sauce
  5. pour sauce over the chicken thighs
  6. add sliced carrots on top of the chicken
  7. refrigerate to marinate for at least 1 hour
  8. preheat oven to 400 F
  9. bake chicken for 30 minutes until internal temp reaches 160 F
  10. While chicken is baking heat olive oil in medium pan over medium low heat
  11. add sliced onions and caramelize slowly, you want to really bring the sugars out and are looking for a dark brown color
  12. when the onions have reached peak caramel add fully drained pineapple chunks and season with salt and pepper to taste
  13. bring a brown to the pineapple and then add the cooked rice to the pan
  14. remove chicken from oven and pour extra sauce into pan with rice, toss well
  15. serve with the chicken thighs topping the rice mixture

Baked Teriyaki Chicken with Pineapple Rice

Prep Time 1 hr 10 mins
Cook Time 30 mins
Course Main Course
Cuisine Chinese
Servings 5 servings

Ingredients
  

For the Chicken

  • 5 boneless chicken thighs
  • 3 cups cooked jasmine or basmati rice
  • 16 oz can of pineapple chunks drained
  • 2 medium yellow onions
  • 2 large carrots sliced
  • olive oil
  • salt and pepper

For the Sauce

  • 1 tbsp arrowroot powder
  • 1 tbsp cold water
  • ½ cup brown sugar
  • ½ cup coconut aminos
  • ¼ cup apple cider vinegar
  • 1 tsp ground ginger
  • ¼ tsp black pepper

Instructions
 

  • lightly oil a 9×9 baking dish
  • place chicken thighs in baking dish
  • whisk together the sauce ingredients minus the arrowroot powder, make sure it’s well combined
  • whisk the arrowroot powder into the sauce
  • pour sauce over the chicken thighs
  • add sliced carrots on top of the chicken
  • refrigerate to marinate for at least 1 hour
  • preheat oven to 400 F
  • bake chicken for 30 minutes until internal temp reaches 160 F
  • While chicken is baking heat olive oil in medium pan over medium low heat
  • add sliced onions and caramelize slowly, you want to really bring the sugars out and are looking for a dark brown color
  • when the onions have reached peak caramel add fully drained pineapple chunks and season with salt and pepper to taste
  • bring a brown to the pineapple and then add the cooked rice to the pan
  • remove chicken from oven and pour extra sauce into pan with rice, toss well
  • serve with the chicken thighs topping the rice mixture
Keyword egg free, gluten free recipes, nightshade free recipes, soy free recipes
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