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–+ servings

Korean Sticky Chicken Skewers and Rice Meal Prep

This turned out incredibly DELISH! The chicken is tender and juicy on the inside and has the perfect crisp on the outside.
The flavor of the marinade and sauce combo is incredible and I'm so excited to have these for my lunches this week!
I added pineapple to the air fryer after the chicken cooked in there, so it soaked up some of the delicious marinade and WOW there are just not enough words to say how amazing this turned out!
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Prep Time 20 minutes
Cook Time 1 hour 30 minutes
Servings 4
Calories 498 kcal

Equipment

  • 1 Air Fryer
  • 1 Large Bowl
  • 8 Short Skewers (I had long and broke them)
  • 1 Rice Cooker

Ingredients
  

  • 1-1/2 lbs Chicken Breast
  • 4 cups Rice
  • 1/2 cup Franks Red Hot Sauce
  • 3 tbsp GHughes Sugar Free Sweet Chili Sauce
  • 1/2 cup Lite Soy Sauce
  • 4 tbsp Swerve Brown Sugar Alternative
  • 1/4 cup Scallion or chopped green onions
  • 2 tsp Ginger Paste (or fresh ginger equivalent)
  • 2 tsp Garlic Squeeze (or fresh garlic equivalent)
  • 1 tsp Red Pepper Flakes
  • 1 tbsp Rice Wine Vinegar
  • 3 tbsp Keto Honey (I use Wholesum Yum)
  • 2 tsp White Sesame Seeds (garnish)
  • 3 cups Fresh pineapple chunks

Instructions
 

  • Cut off any fat from your chicken breast then slice thinly
  • Place your chicken pieces in a large bowl and pour in your hot sauce, sweet chili sauce and half of your green onions. Put in fridge for up to an hour
  • Whisk the rest of your sauce ingredients and set aside
  • Once your chicken is done marinating, start putting your chicken pieces onto your skewers
  • Set your air fryer to 400 for 25 minutes and once heated, spray with avocado spray. Don't use Pam as that ruins your air fryer
  • Put in your chicken skewers, leaving space in between each. I was able to do this in two batches with 4 skewers in each batch.
  • With a marinating brush, brush each chicken skewer with the sauce and cook
  • You will want to turn each skewer about 4 times throughout the 25 minutes and each time, brush your sauce on them
  • While your chicken is cooking, cook your rice in either a rice cooker, pressure cooker or microwave depending on what type you have
  • Once each batch of 4 skewers are cooked, place on a sheet, foil or whatever you wish
  • When all your chicken is done, put all of your pineapple in the air fryer and cook for 4 minutes, stirring a couple times. The pineapple will soak up the delicious flavors of your sauce!
  • When your rice is done, divide up into your containers
  • Add your cooked pineapple next to your rice
  • Place two chicken skewers on top of the rice and pineapple and brush on the rest of your sauce. You will have just enough for each skewer! YUM!

Notes

Total of 8 Weight Watchers points for each of these meal prep bowls!

Nutrition

Calories: 498kcalCarbohydrates: 109gProtein: 23gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 0.01gCholesterol: 36mgSodium: 2150mgPotassium: 605mgFiber: 4gSugar: 13gVitamin A: 300IUVitamin C: 62mgCalcium: 75mgIron: 2mg
Tried this recipe?Let us know how it was!