Sticky Pineapple Chicken and Rice Bowls

Looking for a fresh twist on your meal prep routine? These Sticky Pineapple Chicken and Rice Bowls are bursting with tropical flavors and are super easy to prepare! Sweet pineapple glaze coats air-fried chicken thighs, served with fluffy rice for a balanced, delicious meal. Perfect for both lunch and dinner, and great for those keeping an eye on calories or following Weight Watchers. ⁠

Sticky Pineapple Chicken

Meal prep doesn’t have to be boring – this sweet and savory combo is proof! 

Tender chicken thighs coated in a sticky pineapple glaze and paired with perfectly cooked rice. 🌶 Meal prepped and ready for the week! 🕒⁠ ⁠

Who else is loving tropical flavors this season? 🌴 Drop a 🍍 if you’re adding this to your meal prep game! ⁠

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Prep Time 30 minutes mins

Cook Time 45 minutes mins

Servings 4

Calories 420 kcal

Equipment

• 1 Air Fryer
• 1 Pressure/Rice Cooker
• 2 Large Mixing Bowls
• 1 Small Sauce Pan
• 4 Lunch Containers

Ingredients

  

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• 16 oz Boneless Chicken Thighs
• 3 mini Sweet Red Peppers – diced
• 2 cups Pineapple Chunks
• 2 cups White Rice

Pineapple Glaze

• 3/4 cup 100% Pineapple Juice
• 1/4 cup Lite Soy Sauce
• 1/3 cup Hoisin Sauce
• 1/3 cup Low Sodium Chicken Broth
• 1 tsp Ground Ginger
• 1/4 cup Swerve Brown Sugar

Instructions

 

• Cut chicken thighs into pieces and put into a large mixing bowl.
• Mix all of your glaze/sauce ingredients into a bowl except the corn starch.
• Pour half of your sauce over your chicken and the other half into a small sauce pan and set aside.
• Throw in your pineapple chunks in with your chicken.
• Mix your chicken, pineapple and sauce then place into the fridge to marinate for 30 minutes.
• Once your chicken has marinated, set your air fryer to 400 degrees.
• Place half of your chicken and pineapple into the fryer and cook for 18 minutes, mixing a few times during its cooking cycle.
• Start your pressure/rice cooker.
• Once your first batch of chicken is done, place it into a clean bowl, set aside and cook your second batch of chicken.
• Start heating your sauce on the stove. Bring it to a quick boil, add your corn starch mixed with a little water and whisk. Turn down to a simmer.
• When your rice is cooked, measure out 1/2 cup into each of your lunch containers.
• When your second batch of chicken is done, add to your first batch in your large mixing bowl.
• Add to your chicken the diced mini sweet red peppers and your glaze/sauce. Mix well.
• Evenly measure out your chicken to each of the lunch containers. Top with diced green onions and sesame seeds. (optional)

Notes

Total of 12 Weight Watchers points for each lunch!

9 points = chicken
3 points – rice

Nutrition

Calories: 420kcalCarbohydrates: 75gProtein: 28gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 2gTrans Fat: 0.02gCholesterol: 108mgSodium: 1058mgPotassium: 805mgFiber: 5gSugar: 31gVitamin A: 2885IUVitamin C: 130mgCalcium: 63mgIron: 3mg

Tried this recipe?Let us know how it was!