Air Fryer Honey Mustard Chicken Rice Bowl
Juicy air fryer honey mustard chicken served with roasted sweet potato, beets, bell pepper, and onion over brown basmati rice. Each bowl is finished with a crisp shaved Brussels sprouts salad, tangy honey Dijon vinaigrette, and creamy tahini lemon garlic dressing.
Servings 4 servings
Calories: 684kcal
Ingredients
Rice
- 2 cups cooked basmati rice
Salad and Dressing
- ¼ cup honey
- ¼ cup whole-grain Dijon mustard
- 1 ¼ teaspoons ground black pepper
- 2 teaspoons kosher salt
- 3 tablespoons apple cider vinegar
- 2 lemons juiced
- 3 cups shaved Brussels sprouts
- ½ cup sliced almonds
- ½ cup dried cranberries
- ¼ cup avocado oil
- 3 garlic cloves
- ¼ cup parsley leaves
- 2 tablespoons water
- 3 tablespoons tahini paste
Chicken and Vegetables
- 1 ½ tablespoons Cajun Seasoning
- 1 ½ teaspoonss Italian herb seasoning
- 2 large boneless skinless chicken breasts Butterflied and halved lengthwise
- 1 medium sweet potato medium diced
- 1 medium red bell pepper large dice
- 1 medium beet thinly sliced into half-moons
- 1 small yellow onion medium diced
Equipment
Instructions
- Save Time in the Kitchen: Read the instructions thoroughly, then gather and prep all your ingredients before cooking! Learn Prepping Tips.
- Start the rice: Cook enough brown basmati rice to yield 2 cups cooked rice, following the package directions. While the rice cooks, prepare the honey mustard base.
- Make the honey mustard base: In a medium mixing bowl, whisk together ¼ cup honey, ¼ cup whole-grain Dijon mustard, 1 ¼ teaspoons ground black pepper, and 2 teaspoons kosher salt until well combined. Divide the mixture evenly between two mixing bowls.
- Make the Brussels sprouts salad: To the first bowl of honey mustard mixture, whisk in 3 tablespoons apple cider vinegar and the juice from 1 lemon. Slowly drizzle in about 1 ⅓ tablespoons avocado oil while whisking. Add 3 cups shaved Brussels sprouts, ½ cup sliced almonds, and ½ cup dried cranberries. Toss well, cover, and refrigerate until ready to serve.
- Make the tahini lemon garlic dressing: In a food processor, combine 3 garlic cloves, ¼ cup parsley leaves, 2 tablespoons water, 3 tablespoons tahini paste, the juice from the remaining 1 lemon, and half of the honey mustard mixture from the second bowl. Blend while slowly drizzling in about 2 teaspoons avocado oil until creamy. Transfer the dressing to the refrigerator until ready to serve.
- Preheat the air fryer: Preheat the air fryer to 350 °F. Cooking times vary depending on your air fryer size and model. A 6-quart air fryer can accommodate four servings.
- Season the chicken and vegetables: Add 1 ½ tablespoons Cajun seasoning, 1 ½ teaspoons Italian herb seasoning, and the remaining avocado oil to the honey mustard mixture in the second bowl. Add 2 butterflied chicken breasts, 1 diced sweet potato, 1 diced red bell pepper, 1 sliced beet, and 1 diced yellow onion. Toss until everything is evenly coated.
- Air fry the vegetables: Transfer only the seasoned vegetables to the air fryer basket and spread them as evenly as possible. Air fry at 350 °F for 10 minutes.
- Add the chicken: Arrange the seasoned chicken over the partially cooked vegetables. Continue air frying at 350 °F for about 10 to 15 minutes, or until the vegetables are tender and the thickest part of the chicken reaches an internal temperature of 165 °F.
- Rest and cut the chicken: Transfer the chicken to a clean cutting board and let it rest for 5 minutes so the juices can redistribute. Cut the chicken into large bite-sized pieces.
- Assemble the rice bowls: Divide the 2 cups cooked brown basmati rice among four bowls. Top each serving with the roasted vegetables, honey mustard chicken, and chilled Brussels sprouts salad. Finish with the tahini lemon garlic dressing.
Video
Notes
- For extra lemon flavor, zest the lemons before juicing and add the zest when you add the lemon juice.
- If you do not have a food processor, use garlic paste or finely minced garlic and finely chopped parsley. Whisk them together with the remaining tahini lemon garlic dressing ingredients.
- Air fryers vary in size and power, so use the cooking time as a guide. Use the chicken's internal temperature to determine doneness.
Nutrition
Calories: 684kcal | Carbohydrates: 91g | Protein: 25g | Fat: 29g | Saturated Fat: 3g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 17g | Trans Fat: 0.01g | Cholesterol: 36mg | Sodium: 1495mg | Potassium: 1274mg | Fiber: 13g | Sugar: 40g | Vitamin A: 11125IU | Vitamin C: 135mg | Calcium: 167mg | Iron: 5mg
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