Healthy Air Fryer Chicken and Veggies (20 Minute!)
User Reviews
4.8
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Prep Time
5 mins
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Cook Time
15 mins
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Total Time
20 mins
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Servings
4 servings
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Calories
230 kcal
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Course
Main Course
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Cuisine
American
Healthy Air Fryer Chicken and Veggies (20 Minute!)
Description
Healthy Air Fryer Chicken and Veggies is prepared by chopping chicken breasts and assorted vegetables into small, uniform pieces. These are tossed with olive oil, garlic powder, chili powder, salt, black pepper, and Italian seasoning to distribute flavors evenly. The mixture cooks in a 400°F air fryer, where hot circulating air crisps the chicken and chars the veggies within about 10 minutes.
The air fryer method allows for convenient, fast cooking with minimal added fat, producing tender chicken and vegetables cooked through with lightly browned surfaces. Since air fryer capacity may vary, cooking in batches is recommended to avoid overcrowding and ensure even cooking.
Variations in seasoning can be made by substituting the Italian blend for other spice blends like taco, Cajun, or lemon pepper, adjusting salt accordingly. Vegetables can also be swapped for preferred quick-cooking choices, with recommendations to pre-cook potatoes before air frying.
This method offers a practical approach to a nutritious and flavorful dish that can be adapted seasonally or to personal tastes.
Ingredients
- 1 pound chicken breast 2-3 medium chicken breasts, chopped into bite-size pieces
- 1 cup broccoli fresh or frozen, florets
- 1 zucchini chopped
- 1 cup bell pepper chopped (any colors you like)
- 1/2 onion chopped
- 2 cloved garlic minced or crushed
- 2 tablespoons olive oil
- 1/2 teaspoon garlic powder each
- 1/2 teaspoon chili powder
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1 tablespoon Italian seasoning (or spice blend of choice)
Instructions
- Preheat air fryer to 400F.
- Chop the veggies and chicken into small bite-size pieces and transfer to a large mixing bowl.
- Add the oil and seasoning to the bowl and toss to combine.
- Add the chicken and veggies to the preheated air fryer and cook for 10 minutes, shaking halfway, or until the chicken and veggies are charred and chicken is cooked through. If your air fryer is small, you may have to cook them in 2-3 batches.
Notes
- You can switch the Italian seasoning for other blends like taco, Cajun, or lemon pepper; adjust salt if the blend contains salt.
- Use your preferred quick-cooking vegetables; if adding potatoes, pre-cook them in the air fryer for 10 minutes before mixing.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 230 kcal
% Daily Value*
| Serving | 1serving | |
| Calories | 230kcal | 12% |
| Carbohydrates | 8g | 3% |
| Protein | 26g | 52% |
| Fat | 10g | 15% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 73mg | 24% |
| Sodium | 437mg | 18% |
| Potassium | 734mg | 16% |
| Fiber | 3g | 12% |
| Sugar | 4g | 8% |
| Vitamin A | 1584IU | 32% |
| Vitamin C | 79mg | 88% |
| Calcium | 50mg | 5% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.8
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