Description

Air-fried jerk chicken skewers glazed in a bold honey garlic sauce, served with jasmine rice and caramelized pineapple. This meal prep bowl is sweet, spicy, and perfectly balanced for a satisfying high-protein lunch.

Ingredients

1 ½ lbs chicken breast, cut into bite-sized chunks

2 tablespoons homemade jerk seasoning (or your preferred blend)

2 teaspoons baking powder

4 tablespoons light butter spread

½ cup honey or honey substitute

6 teaspoons minced garlic

1 teaspoon cayenne hot sauce

½ tablespoon seasoned rice vinegar

½ tablespoon reduced sodium tamari (or low-sodium soy sauce)

1 teaspoon ground ginger

1 teaspoon smoked paprika

2 cups pineapple chunks

4 cups cooked jasmine rice

Wooden skewers, soaked in water

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Instructions

1. Cut the chicken breast into bite-sized pieces and place them in a bowl. Coat the chicken evenly with jerk seasoning and baking powder. Let it marinate while preparing the skewers.

2. Thread the chicken pieces onto soaked wooden skewers, leaving some space at the bottom for handling.

3. Begin cooking your jasmine rice according to package instructions or in a rice cooker.

4. Preheat the air fryer to 400°F. Cook 4 skewers at a time for about 15 minutes, flipping halfway through. Repeat until all skewers are cooked.

5. In a saucepan, combine light butter spread, honey or substitute, minced garlic, cayenne sauce, vinegar, tamari, ginger, and paprika. Bring to a boil over high heat, then reduce to low and simmer.

6. In a hot fry pan, sear the pineapple chunks until browned. Optionally, add a bit of leftover jerk-seasoned chicken juices from the air fryer to boost flavor.

7. After all skewers are cooked, place them on a cookie sheet and brush with the honey garlic sauce. Reserve some sauce for serving.

8. Divide the cooked rice and caramelized pineapple into 4 bowls or containers. Top each with two chicken skewers. Finish with a final brush of sauce over the chicken.

Notes

You can swap honey for maple syrup or a sugar-free alternative. Use gluten-free tamari to keep this recipe gluten-free. Store in the fridge for up to 4 days or freeze the skewers separately for later.

Prep Time: 30 minutes
Cook Time: 40 minutes
Category: One-Pot & Easy Meals
Method: Air Fryer, Stovetop
Cuisine: Caribbean-Inspired