This low-calorie dinner recipe features tender chicken and a variety of colorful vegetables, all cooked in an air fryer for a quick and healthy meal. The air fryer allows you to enjoy crispy textures without the added oil, making it a great option for those looking to maintain a healthy diet.
The recipe is simple and can be customized with your favorite vegetables or seasonings. It’s perfect for busy weeknights when you want a nutritious meal without spending too much time in the kitchen.
Healthy Cooking with an Air Fryer
The air fryer has revolutionized the way we approach cooking, especially for those who prioritize health without sacrificing flavor.
This method allows for achieving a crispy texture while using significantly less oil compared to traditional frying.
By utilizing hot air circulation, the air fryer cooks food evenly, making it a fantastic tool for preparing meals like air-fried chicken and vegetables.
It’s a convenient option for busy individuals or families looking to whip up a nutritious dinner quickly.
Ingredients That Shine
One of the standout features of this dish is its vibrant array of ingredients.
Juicy chicken breasts serve as the protein base, providing essential nutrients while remaining low in calories.
Accompanying the chicken are colorful bell peppers, zucchini, and broccoli, each adding their unique flavor and texture to the plate.
This combination not only enhances the visual appeal but also packs a nutritional punch, making it a wholesome choice for dinner.
Simple Preparation Steps
Preparing this dish is straightforward, making it accessible even for novice cooks.
Start by cutting the chicken into bite-sized pieces and slicing the vegetables.
Seasoning is key; a mix of garlic powder, onion powder, and paprika elevates the flavors, ensuring each bite is satisfying.
Once everything is combined, the air fryer takes center stage, cooking the mixture to perfection in just 25 minutes.
Cooking Time and Techniques
The air fryer not only speeds up the cooking process but also simplifies it.
Preheating the air fryer for a few minutes ensures that the chicken and vegetables cook evenly.
Shaking the basket halfway through cooking helps achieve a uniform crispiness, allowing the flavors to meld beautifully.
This method guarantees that the chicken remains juicy while the vegetables become tender and slightly charred, enhancing their natural sweetness.
Serving Suggestions
Once cooked, the dish is ready to be served, and garnishing with fresh parsley adds a pop of color and freshness.
This meal is perfect for a family dinner, offering a nutritious option that everyone can enjoy.
Pair it with a side of whole grains or a light salad for a complete meal that satisfies both hunger and health goals.
Nutrition and Benefits
This air-fried chicken and vegetable dish is not only delicious but also nutritious.
With approximately 250 calories per serving, it fits well into a balanced diet.
The combination of protein from the chicken and fiber from the vegetables supports a healthy lifestyle, making it an excellent choice for those looking to maintain their weight or improve their overall health.
Easy Air Fryer Chicken and Veggies Recipe
This dish combines chicken breast with bell peppers, zucchini, and broccoli, seasoned with herbs and spices, and cooked in the air fryer for about 25 minutes. It serves 4 people and is packed with flavor while being low in calories.
Ingredients
- 4 boneless, skinless chicken breasts
- 2 cups bell peppers, sliced
- 1 cup 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
- Prep the Ingredients: Cut the chicken breasts into bite-sized pieces and slice the vegetables.
- Season the Chicken: In a bowl, combine the chicken pieces with olive oil, garlic powder, onion powder, paprika, salt, and pepper. Mix well to coat the chicken evenly.
- Add Vegetables: Add the sliced bell peppers, zucchini, and broccoli to the bowl and toss to combine with the chicken.
- Preheat Air Fryer: Preheat the air fryer to 400°F (200°C) for about 5 minutes.
- Cook: Place the chicken and vegetable mixture in the air fryer basket in a single layer. Cook for 15-20 minutes, shaking the basket halfway through, until the chicken is cooked through and the vegetables are tender.
- Serve: Remove from the air fryer and garnish with fresh parsley if desired. Serve hot.
Cook and Prep Times
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Servings: 4 servings
- Calories: 250kcal
- Fat: 10g
- Protein: 30g
- Carbohydrates: 15g