Welcome to a delightful culinary adventure! As we step into the New Year, let’s embrace fresh flavors and healthy eating with a scrumptious recipe for Air Fryer Honey Dijon Pineapple Chicken Thighs. This dish is not only easy to prepare but also perfectly suited for meal prep, making it a fantastic addition to your weekly menu. With chicken thighs now at 0 points on the new WW plan, this recipe is both delicious and guilt-free!
Ingredients
To serve 5, gather the following ingredients:
- Chicken:
- 1.5 lbs boneless, skinless chicken thighs
- Rice:
- 1 cup uncooked white rice (any type will do!)
- Pineapple:
- 1 cup pineapple chunks (fresh or canned in juice, drained)
- Marinade Sauce:
- 1/4 cup honey (consider using a keto-friendly alternative)
- 2 tbsp Dijon mustard
- 1 tbsp olive oil
- 1 garlic clove, minced
- 1 tbsp soy sauce (or tamari for gluten-free)
- 1 tsp smoked paprika
- Salt and pepper, to taste
Cooking Instructions
Follow these simple steps to create your flavorful dish:
- Marinate the Chicken:
- In a large bowl, mix together honey, Dijon mustard, olive oil, minced garlic, soy sauce, smoked paprika, salt, and pepper.
- Add the chicken thighs to the marinade and ensure they are well coated. Let them marinate for at least 30 minutes (or up to overnight in the refrigerator).
- Prepare the Rice:
- Cook your rice according to package instructions while the chicken is marinating.
- Air Fry the Chicken:
- Preheat your air fryer to 400°F (200°C).
- Place the marinated chicken thighs in the air fryer basket in a single layer. Cook for 12-15 minutes, flipping halfway through. Brush with additional marinade during cooking for extra flavor.
- Ensure the internal temperature reaches 165°F.
- Caramelize the Pineapple:
- Once the chicken is done, add pineapple chunks to the air fryer basket and cook for an additional 4-5 minutes until caramelized.
- Serve and Enjoy:
- Serve your Honey Dijon Pineapple Chicken Thighs over fluffy rice with caramelized pineapple on top.
- Drizzle any remaining sauce over your dish for added flavor.
Nutritional Information
- Weight Watchers Points: 5
- Calories: Approximately 430 calories per serving
- Protein: About 47g
Pro Tips
- For an extra kick of flavor, consider adding a sprinkle of crushed red pepper flakes to your marinade.
- If you prefer a sweeter taste, adjust the amount of honey in the marinade.
- Drizzle some extra sauce over your rice before serving to enhance the flavor profile.
Meal Prep Ideas
This recipe is perfect for meal prep! Divide the chicken and rice into individual containers for easy grab-and-go lunches throughout the week. The flavors meld beautifully when stored overnight, making it even tastier!
Conclusion
This Air Fryer Honey Dijon Pineapple Chicken Thighs recipe is not only healthy but also bursting with flavor! It’s an excellent choice for those looking to kickstart their meal prep routine in the New Year.
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