Skip to Content

Healthy Roasted Hawaiian Medley

Sharing is caring!

This Hawaiian-style medley is a fresh alternative to a vegetable side dish. Hubby & I, as well as our Japanese exchange student all just love it! It is definitely a “go to” for us now! We have eaten it many times…as a side dish a few times…and as a main dish by adding chicken cubes and by adding pork cubes – at different times, of course. We have eaten it with rice and without….with coconut flakes and without. We haven’t found a way that we don’t all like it!

Low Calorie: Hawaiian Medley Side Dish Recipe

Yummy! Yummy! Plus, virtually no calories – SCORE! To stretch it into a main dish for four, top with 1 cup of roasted cashews and serve it over steamed rice.

Low Calorie: Hawaiian Medley Side Dish Recipe

Healthy Roasted Hawaiian Medley

Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes

This is such a great side dish to whip up!


  • 3 cups cubed fresh pineapple
  • 1 medium red bell pepper cubed (1 ½ cups)
  • 1 medium yellow bell pepper cubed (1 ½ cups)
  • 1 medium green bell pepper cubed (1 ½ cups)
  • 1 medium red or yellow onion cubed (1 ½ cups)
  • 1 Tbs. toasted sesame oil
  • 1 Tbs. vegetable oil
  • 1 Tbs. dark or light brown sugar
  • 1 Tbs. sweetened coconut flakes optional
  • 1 Tbs. lime juice or 2 small wedges of lime
  • 1 cup Roasted Cashews optional
  • 1 pack Uncle Ben’s Brown & Wild Rice optional
  • 1-2 cups chicken or pork cubed (optional)


    Preheat oven to 400°F.

    Arrange pineapple cubes, all bell pepper cubes, lime wedges (if using), and onion cubes on ungreased rimmed baking sheet.

    Drizzle with toasted sesame oil and vegetable oil, sprinkle with brown sugar, and season with salt and pepper, if desired. Toss to coat.

    Roast pineapple mixture on center oven rack for 30-40 minutes, or until lightly browned, turning once.

    Remove from oven and sprinkle with sweetened coconut flakes, if using, then drizzle with lime juice. Remove to serving bowl and toss well to combine.

    Serve hot or at room temperature.

    Add roasted cashews & rice, if desired…and heat for a few minutes to allow it to absorb all the juices.

Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 421Total Fat: 20gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 13gCholesterol: 82mgSodium: 72mgCarbohydrates: 39gFiber: 4gSugar: 19gProtein: 25g

Did you make this recipe?

Please leave a comment on the blog or share a photo on Pinterest

Sharing is caring!

Kenny Burns

Wednesday 21st of October 2015

This is so delicious! I didn't have any fresh pineapple, so I drained a can of pineapple tidbits and added that to it instead...and I used toasted sliced almonds instead of the roasted cashews, since I didn't have cashews---fantastic!!! We will add this to our regular weekly menu! It is beautiful! And so healthy! Thanks so much!

Skip to Recipe