This low-fat dinner recipe features tender chicken breast and colorful vegetables cooked in an air fryer for a quick and healthy meal. The air fryer allows you to achieve a crispy texture without the need for excessive oil, making it a great option for those looking to eat healthier.
The recipe is simple and can be customized with your favorite vegetables and seasonings. It’s perfect for busy weeknights when you want a nutritious meal in no time.
Cooking with the Air Fryer
The air fryer has become a popular kitchen appliance for those seeking healthier cooking methods.
It allows for achieving a crispy texture without the need for excessive oil, making it an excellent choice for preparing meals that are both delicious and nutritious.
This method is particularly effective for chicken, ensuring that it remains juicy while developing a golden-brown exterior.
Choosing the Right Ingredients
For this dish, selecting fresh, vibrant vegetables is key.
Bell peppers, zucchini, and broccoli not only add color but also provide essential nutrients.
Opt for a mix of colors to enhance the visual appeal and nutritional value of your meal.
When it comes to the chicken, boneless, skinless breasts are ideal.
They cook quickly and absorb flavors well, making them a versatile option for various seasonings.
Marinating for Flavor
Marinating the chicken is a crucial step that infuses it with flavor.
A simple mixture of olive oil, garlic powder, onion powder, and paprika can transform the chicken into a savory delight.
Allowing the chicken to marinate for at least 15 minutes ensures that the flavors penetrate deeply.
Preparing the Vegetables
While the chicken marinates, take the time to prepare the vegetables.
Slicing the bell peppers and zucchini into even pieces ensures they cook uniformly.
Broccoli florets should be cut into bite-sized pieces for easy eating and even cooking.
Cooking Process
Preheating the air fryer is essential for achieving the best results.
Setting it to 380°F (190°C) for about five minutes prepares the appliance for cooking.
Once preheated, place the marinated chicken in the basket and cook for 10 minutes before adding the vegetables.
Adding the vegetables halfway through the cooking process allows them to become tender while still retaining their crispness.
Shaking the basket during cooking promotes even heat distribution, ensuring all ingredients are perfectly cooked.
Serving Suggestions
Once cooked, the chicken should reach an internal temperature of 165°F (75°C) for safety.
Garnishing with fresh parsley adds a pop of color and freshness to the dish.
Serve the chicken and vegetables on a white plate to create a striking contrast against the vibrant colors of the food.
This meal is not only visually appealing but also offers a balanced combination of protein and vegetables, making it a perfect choice for a healthy dinner.
Easy Air Fryer Chicken and Vegetables Recipe
This dish combines marinated chicken breast with a mix of bell peppers, zucchini, and broccoli, all cooked in the air fryer for about 25 minutes. It serves 4 people and is a great way to enjoy a balanced meal with minimal cleanup.
Ingredients
- 4 boneless, skinless chicken breasts
- 2 bell peppers (any color), sliced
- 1 medium zucchini, sliced
- 1 cup broccoli florets
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- Salt and pepper to taste
- Fresh parsley for garnish (optional)
Instructions
- Marinate the Chicken: In a bowl, combine olive oil, garlic powder, onion powder, paprika, salt, and pepper. Add the chicken breasts and coat well. Let marinate for at least 15 minutes.
- Prepare the Vegetables: While the chicken is marinating, slice the bell peppers and zucchini, and prepare the broccoli florets.
- Preheat the Air Fryer: Preheat your air fryer to 380°F (190°C) for about 5 minutes.
- Cook the Chicken: Place the marinated chicken breasts in the air fryer basket. Cook for 10 minutes.
- Add Vegetables: After 10 minutes, add the sliced vegetables around the chicken in the air fryer. Cook for an additional 15 minutes, shaking the basket halfway through to ensure even cooking.
- Check for Doneness: Ensure the chicken reaches an internal temperature of 165°F (75°C).
- Serve: Remove from the air fryer, garnish with fresh parsley if desired, and serve hot.
Cook and Prep Times
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Servings: 4 servings
- Calories: 250kcal
- Fat: 8g
- Protein: 30g
- Carbohydrates: 12g