Post by @maxwelllington

AIR FRYER PERI PERI CHICKEN BOWLS 🔥🔥 Full recipe 👇🏻 570 calories 50g protein 10g fat 68g carbs This is a fantastic bowl for building muscle and losing body fat. Must try! 🔥 Makes 6 bowls INGREDIENTS Peri peri base • 4 medium Roma tomatoes • 3 red bell peppers, seeded • 1 medium yellow onion • 2–3 whole garlic cloves • 10g olive oil • 2 tbsp tomato paste • 1 tbsp paprika • 1½ tsp salt • 1 tsp black pepper • ½ tsp cumin • ¼ tsp cinnamon • ½ tsp red pepper flakes (optional) Chicken • 2.5 lbs (1134g) boneless skinless chicken breast, trimmed Rice • 420g jasmine rice, (raw weight) cooked ~90% of the way • 1 cup chicken stock • 40g peas • 40g carrots • 80g yellow onion • 10g garlic, finely minced Creamy sauce • Remaining ⅓ peri peri base • 150g nonfat Greek yogurt • ¼ cup fat-free milk METHOD 1. Rough chop tomatoes, peppers, and onion into large pieces. Toss with olive oil, tomato paste, spices, and whole garlic cloves. 2. Air fry (or roast) at 450°F until you get good color and char. 3. Blend the roasted mix until smooth. Divide into 3 equal parts. 4. Toss the chicken with ⅓ of the blend. Air fry at 400°F until crispy and cooked through. 5. Without cleaning the air fryer, add the 90% cooked rice, chicken stock, another ⅓ of the marinade, peas, carrots, onion, and minced garlic. Mix well. Air fry at 325°F for ~15 minutes. 6. Divide chicken and rice evenly into 6 portions. 7. Blend the last ⅓ of the marinade with Greek yogurt and fat-free milk until smooth. Spoon over each bowl. Enjoy!! #GymTok #mealprepideas #healthylunch #chicken #macrofriendly