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–+ servings

Air Fryer Bourbon Blackberry Chicken and Rice Meal Prep Bowls

Juicy air fryer chicken thighs glazed in a sticky bourbon blackberry sauce and served over jasmine rice with a fresh blackberry salsa. An easy, high-protein chicken meal prep recipe that's packed with flavor and perfect for make-ahead lunches and dinners.
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Prep Time 25 minutes
Cook Time 25 minutes
Servings 4
Calories 687 kcal

Equipment

  • 1 Air Fryer
  • 1 Sauce Pan
  • 2 Mixing bowls
  • 1 Rice Cooker
  • 4 Meal Prep Containers

Ingredients
  

  • 2 lbs Chicken Thighs Boneless
  • 2 cups Jasmine Rice (any kind)

Bourbon Blackberry Glaze

  • 1-1/2 cups Blackberries (Fresh)
  • 1/2 cup Bourbon
  • 4 cloves Garlic minced
  • 3 tbsp Brown Sugar Substitute (I use Swerve)
  • 2 tbsp Soy Sauce (low sodium)
  • 2 tbsp Butter (I use ICBINB)

Blackberry Salsa

  • 1 cup Blackberries, halved
  • 1/2 cup Cucumber, diced
  • 2 Mini Sweet Red Peppers, diced
  • 2 tbsp Red Onion, diced
  • 1 tbsp Cilantro, chopped
  • 2 tsp Lime Juice
  • Pinch of salt

Instructions
 

Make the Bourbon Blackberry Glaze

  • Heat saucepan over medium heat
  • Melt 2 tbsp butter
  • Add garlic and cook until fragrant (30 seconds)
  • Add blackberries and lightly mash them
  • Pour in Bourbon and simmer for 2-3 minutes
  • Stir in brown sugar and soy sauce
  • Simmer for 12 minutes until thickens and glossy

Cook the Chicken & Rice

  • Set air fryer to 400 for 25 minutes
  • Set your Rice Cooker
  • Pat chicken dry
  • Season with salt & pepper
  • Toss in olive oil or spray with olive oil spray
  • Be sure to flip your chicken multiple times throughout the cooking process
  • Brush glaze on the chicken in last 5 minutes then again after you take them out. Save extra for spoon over
  • While your chicken is cooking, make your blackberry salsa and set aside
  • Assemble your bowls and ENJOY!

Notes

Total of 6 Weight Watchers points for entire bowl!

Nutrition

Calories: 687kcalCarbohydrates: 88gProtein: 42gFat: 11gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gTrans Fat: 0.03gCholesterol: 162mgSodium: 493mgPotassium: 810mgFiber: 6gSugar: 6gVitamin A: 2040IUVitamin C: 90mgCalcium: 73mgIron: 3mg
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