Savor the Tropics: Your Guide to Weight Watchers Huli Huli Chicken
Embark on a culinary journey to the Hawaiian islands with this incredible Huli Huli Chicken recipe, thoughtfully adapted to be Weight Watchers friendly. Huli Huli chicken is far more than just a chicken dish; it’s a vibrant explosion of tropical flavors, a testament to simple ingredients coming together to create something truly extraordinary. Traditionally, this iconic Hawaiian grilled chicken is characterized by a rich, sweet, and savory marinade, slow-cooked over kiawe wood for a smoky essence, with the Hawaiian word “huli” literally meaning “turn,” referring to how the chicken is constantly rotated on the spit or grill.
Our Weight Watchers Huli Huli chicken recipe maintains all the beloved taste and essence of the classic, but with smart substitutions to align with your health and wellness goals. By opting for light tomato sauce instead of regular and a calorie-free sweetener like stevia in place of brown sugar, we significantly reduce the points and calories without compromising on that signature sweet and spicy profile. The core traditional ingredients—fresh pineapple, aromatic ginger, and savory soy sauce—remain, ensuring an authentic flavor experience that’s both satisfying and guilt-free. Get ready to transform your dinner table into a luau with this juicy, golden-brown chicken that’s perfect for grilling or baking.
Why You Should Try Huli Huli Chicken
There are countless reasons to add this Huli Huli Chicken to your regular meal rotation. First and foremost is the unforgettable flavor. The unique combination of chicken with pineapple creates a bold, tropical, and utterly delicious harmony that is both sweet and tangy. The marinade, infused with ginger, garlic, and savory soy sauce, tenderizes the chicken beautifully, resulting in exceptionally juicy and flavorful meat every time.
This recipe is incredibly versatile and perfect for any occasion. Whether you’re hosting a backyard barbecue, looking for a simple yet impressive weeknight meal, or planning a special gathering, Huli Huli chicken fits the bill. It can be cooked on the grill for that authentic char and smoky flavor, or easily prepared in the oven for a hands-off approach. The golden-brown exterior and succulent interior make it a visually appealing dish that tastes as good as it looks.
For those following Weight Watchers, this recipe is a game-changer. It offers a delicious way to enjoy a classic comfort food without derailing your progress. With just 4 WW Points per serving, it’s a lean protein-packed meal that keeps you feeling full and satisfied. It’s a testament that healthy eating doesn’t mean sacrificing flavor or excitement. Plus, the prep time is minimal, allowing for a quick and easy start to a flavorful meal.
Servings: 4
Serving size: 170 g.
Preparation time: 10 minutes
Cooking time: 30 minutes
4 WW Points Per Serving
Ingredients for Your Tropical Marinade
The magic of Huli Huli chicken lies in its captivating marinade, a symphony of sweet, savory, and tangy notes. Each ingredient plays a crucial role in developing the signature Hawaiian flavor profile and ensuring tender, juicy chicken.
- 1 Kg skinless chicken thighs: Skinless chicken thighs are chosen for their flavor and juiciness, which they retain wonderfully during cooking, even without the skin. For Weight Watchers, removing the skin significantly reduces fat and calories, making it a leaner protein choice. You can also use boneless, skinless chicken breasts if you prefer, but be mindful that they might cook faster and can dry out more easily if overcooked.
- ½ cup light tomato sauce, 120 g.: This provides a savory base and a touch of acidity to the marinade. Using a “light” version helps in keeping the overall calories and sugar content lower, aligning with the healthy aspect of this recipe.
- 2 packets of stevia: As a sweetener, stevia is an excellent choice for keeping this recipe Weight Watchers friendly. It delivers the essential sweetness characteristic of Huli Huli chicken without adding extra sugar or calories. Adjust to your desired sweetness level, as different brands of stevia can vary in potency.
- 4 tablespoons soy sauce, reduced sodium: Soy sauce is a cornerstone of this marinade, imparting a deep umami flavor and essential saltiness. Opting for reduced-sodium soy sauce helps manage sodium intake, making the dish healthier without sacrificing taste. For a gluten-free option, use tamari.
- 1 cup unsweetened pineapple juice: This is the tropical heart of Huli Huli chicken. Pineapple juice not only contributes a delightful sweetness and tang but also contains enzymes that naturally tenderize the chicken, making it incredibly succulent. Ensure it’s unsweetened to avoid hidden sugars.
- 2 tablespoons white wine vinegar: Vinegar adds a crucial acidic component that brightens the flavors and helps balance the sweetness of the pineapple and stevia. It also aids in tenderizing the chicken and enhancing the overall depth of the marinade.
- 2 cloves garlic, minced, 6 g: Freshly minced garlic is indispensable for its pungent, aromatic flavor. It forms a foundational layer of taste that complements the other ingredients beautifully.
- 1 teaspoon grated fresh ginger, 11 g.: Fresh ginger provides a warm, spicy, and zesty kick that is characteristic of many Asian and Hawaiian-inspired dishes. Grating it fresh ensures maximum flavor and aroma in your marinade.
- ½ teaspoon black pepper: A simple seasoning that adds a mild warmth and enhances the overall savory notes of the chicken.
- 1 teaspoon oil: A small amount of oil is used in the marinade to help emulsify the ingredients, carry flavors, and potentially aid in browning the chicken during cooking.
- 1 tablespoon sesame seeds (optional): Sesame seeds are a fantastic optional garnish, offering a nutty flavor and a pleasing texture. Sprinkle them over the cooked chicken just before serving for an extra touch of authenticity and flavor.
Instructions for Making Huli Huli Chicken
Crafting this delicious Weight Watchers Huli Huli Chicken is a straightforward process, primarily involving marinating and cooking. Follow these steps to achieve perfectly flavored and juicy chicken:
- Prepare the Marinade: In a large, non-reactive bowl (glass or ceramic works best), combine the light tomato sauce, stevia, reduced-sodium soy sauce, unsweetened pineapple juice, white wine vinegar, minced garlic, grated fresh ginger, and black pepper. Whisk all the ingredients together thoroughly until they are well combined and the stevia has fully dissolved. This step is crucial for ensuring that every component of the marinade is evenly distributed, creating a balanced flavor that will infuse into your chicken.
- Marinate the Chicken: Add the skinless chicken thighs to the bowl with the prepared marinade. Using tongs or your hands (wearing gloves is recommended), stir and turn the chicken pieces until they are completely coated with the flavorful sauce. Ensure every surface of the chicken is submerged or covered. Once coated, cover the bowl tightly with plastic wrap and refrigerate for a minimum of 2 hours. For the most intense flavor and tender texture, marinating the chicken overnight (8-12 hours) is highly recommended. The longer the chicken soaks, the more profound the flavor penetration will be. Remember to practice food safety: keep raw chicken separate from other foods and never use marinade that has touched raw chicken as a serving sauce without boiling it first.
- Cook the Chicken to Perfection: Approximately 30 minutes before you plan to cook, remove the marinated chicken from the refrigerator and let it sit at room temperature. This allows the chicken to cook more evenly. Preheat your grill to a medium-high heat (around 375 degrees Fahrenheit) or preheat your oven to 375 degrees Fahrenheit (190°C).
- Grilling Method: If grilling, lightly oil the grill grates to prevent sticking. Place the chicken thighs on the grill, discarding any remaining marinade that touched raw chicken (or boiling it separately for at least 5 minutes if you wish to use it as a finishing sauce). Grill for 20-25 minutes, turning the chicken every 5-7 minutes to ensure even cooking and beautiful char marks on all sides. You can baste the chicken with a *fresh* batch of marinade or the *boiled* leftover marinade during the last few minutes of cooking for extra flavor and glaze.
- Baking Method: If baking, arrange the chicken thighs in a single layer on a baking sheet lined with parchment paper or foil for easy cleanup. Bake for 25-30 minutes, flipping the chicken halfway through to ensure even browning.
Regardless of the cooking method, the chicken is fully cooked when its internal temperature reaches 165 degrees Fahrenheit (74°C) as measured with a meat thermometer inserted into the thickest part of the thigh. The chicken should be golden brown and gloriously juicy. If desired, sprinkle with sesame seeds immediately after cooking.
Variations and Substitutions to Customize Your Huli Huli Chicken
One of the joys of cooking is the ability to customize a recipe to suit your taste and what you have on hand. This Huli Huli Chicken recipe is wonderfully adaptable:
- Smoky Flavor Boost: If you love a rich, smoky taste, consider substituting a portion of the light tomato sauce with a sugar-free or low-sugar barbecue sauce. You can also add a few drops of liquid smoke to the marinade or a teaspoon of smoked paprika for a deeper, more complex flavor profile.
- Add Vegetables to the Marinade or Cook Alongside: To make it a more complete meal, you can marinate large chunks of onions, bell peppers (red, yellow, or orange), or even mushrooms with the chicken. Alternatively, thread them onto skewers with the chicken before grilling or roasting them alongside the chicken on the baking sheet. They will absorb some of the delicious Huli Huli flavors and add beautiful color and nutrients to your dish. Consider adding fresh pineapple chunks to the grill during the last 10 minutes of cooking for a warm, caramelized treat.
- Serving Suggestions for a Complete Meal: While delicious on its own, Huli Huli chicken pairs beautifully with a variety of sides.
- Serve with a refreshing salad, perhaps a simple green salad with a light vinaigrette or a Hawaiian-inspired macaroni salad (lightened up, of course).
- Roasted pineapple slices make an excellent accompaniment, intensifying the tropical theme.
- For a wholesome side, consider brown rice, quinoa, or cauliflower rice for a lower-carb option.
- Steamed or roasted green beans, broccoli, or snap peas would also complement the flavors wonderfully.
- Different Chicken Cuts: While thighs are recommended for their juiciness, feel free to use boneless, skinless chicken breasts (adjust cooking time down to about 15-20 minutes) or even chicken drumsticks or wings. For wings, aim for 25-35 minutes, turning frequently. Always ensure the internal temperature reaches 165°F.
- Adjust Spice Level: If you enjoy a bit more heat, a pinch of red pepper flakes or a dash of sriracha can be added to the marinade. Start with a small amount and increase to your preference.
Tips and Tricks for Making the Best Huli Huli Chicken
Achieving restaurant-quality Huli Huli chicken at home is easy with a few simple tips and tricks:
- Embrace Fresh Ingredients: For the most vibrant and authentic flavor, always opt for fresh pineapple juice if possible (though unsweetened canned works well), and fresh ginger and garlic. The difference in aroma and taste is truly noticeable.
- Marinate for Maximum Flavor: Don’t rush the marinating process. While 2 hours is the minimum, allowing the chicken to marinate overnight in the refrigerator truly lets the flavors permeate the meat, resulting in a more tender and intensely flavorful dish.
- The Right Cooking Method: The original Huli Huli chicken tradition involves grilling, often on a rotisserie, to achieve that even golden-brown finish. While a rotisserie oven isn’t common for home cooks, a good outdoor grill or a grill pan on your stovetop will provide the best smoky char. If grilling isn’t an option, baking in the oven is a perfectly acceptable and delicious alternative, ensuring juicy results.
- Don’t Overcrowd the Pan/Grill: When cooking, ensure there’s enough space between each piece of chicken. Overcrowding can lower the temperature, steam the chicken instead of searing it, and prevent that desirable golden-brown crust from forming. Cook in batches if necessary.
- Rest Your Chicken: After cooking, always let the chicken rest for 5-10 minutes before slicing or serving. This allows the juices to redistribute throughout the meat, ensuring every bite is succulent and tender.
- Meal Prep Friendly: Huli Huli chicken is excellent for meal prepping. You can marinate the chicken a day in advance, or cook a larger batch and portion it out for healthy lunches throughout the week. It reheats well and retains its delicious flavor.
- Safe Marinade Handling: Always discard any marinade that has been in contact with raw chicken. If you wish to use some of the marinade as a basting sauce or to serve with the cooked chicken, either set aside a fresh portion before adding the chicken, or bring the used marinade to a rolling boil for at least 5 minutes to kill any bacteria.
- Creating a Glaze: If you desire a thicker, more glossy sauce, after removing the chicken from the pan or grill, you can pour a *fresh* (untouched by raw chicken) portion of the marinade into a small saucepan. Bring it to a simmer and cook for 5-10 minutes, or until it reduces and thickens slightly into a beautiful glaze. You can then brush this glaze onto the cooked chicken or serve it on the side.
Related Recipes
If you enjoyed this healthy Hawaiian classic, you might also like to explore these other delicious and healthy chicken recipes:
Smoked Chicken Legs That Anyone Can Make
Deliciously Light Chicken Francese
This Chicken Saltimbocca Is Perfect For Your Next Dinner Party
Huli Huli Chicken
Ingredients
- 1 Kg skinless chicken thighs
- ½ cup light tomato sauce, 120 g.
- 2 packets of stevia
- 4 tablespoons soy sauce, reduced sodium
- 1 cup unsweetened pineapple juice
- 2 tablespoons white wine vinegar
- 2 cloves garlic, minced, 6 g
- 1 teaspoon grated fresh ginger, 11 g.
- ½ teaspoon black pepper
- 1 teaspoon oil
- 1 tablespoon sesame seeds, optional
Instructions
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In a large bowl combine light tomato sauce, sweetener, soy sauce, pineapple juice, white wine vinegar, garlic, ginger, and black pepper. Mix well.
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Spoon the marinade over the chicken and stir well until the chicken is completely coated with the marinade. Cover the bowl and refrigerate for at least 2 hours, or overnight.
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Remove the chicken from the refrigerator and let it sit at room temperature for 30 minutes. Grill or bake the chicken at 375 degrees Fahrenheit for 20-25 minutes, or until cooked through.
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.