Air Fried Chicken with Vegetables

In today's busy world the air fryer is our best friend when it comes to a quick meal and this Air Fried Chicken with the taste of  Roasted Vegetables is fast, easy, and healthy.

With a long day of chores, work, and keeping up with that busy day, this meal is perfect for those who don't want to stand in front of a hot stove.

Did I mention these are a healthier alternative also, or yes I did! That's a bonus for sure.

The recipe is very basic and can be adapted to whatever vegetables you would like to add so don't stop at just broccoli or carrots, check out of suggestion list below.

No air fryer? No problem, we will also include oven-roasted and grilling alternatives as well.

If you do happen to enjoy air frier recipes this is one to add to your collection, the flavor for any meats and vegetable combinations is off the chart delicious with our herbs, garlic and breadcrumbs topping.

During the height of the summer fresh vegetable season we make this meal often using a medley, just remember if you like vegetables softer you may have to steam a few first like potatoes.

With just a few basic ingredients this meal will be done in less than 30 minutes, you can't beat that for your busy life.

Scroll down to print off how to make this quick healthy recipe.

Cooking Methods with No Air Fryer

1. Sheet Pan Oven Roasted: Preheat the oven to 430 degrees. Place any vegetables and meat cubed on the sheet pan spraying the top with cooking oil. Roast together with all the same ingredients for 20 minutes turning once. Add the breadcrumbs and cheese at the end, spray with oil then broil for 2 minutes until golden brown but watch carefully 
2. Grilling: Spray a cast iron skillet with cooking oil. Add the chicken, vegetables to a cast-iron skillet and spray with cooking oil lightly. Grill for 10 minutes until the vegetables soften and the chicken is 165 degrees in the thickest part using an instant-read meat thermometer. Sprinkle the top with the toasted breadcrumbs and cheese
3. Stovetop: In a large deep fry pan, spray it with cooking oil. Add the chicken and saute for around 4 minutes on each side. Add the vegetables and stir fry until the vegetables soften. Add toasted breadcrumbs and cheese on top before serving.
4. Note: you will need to toast the breadcrumbs separately for grilling and stovetop. Toss the breadcrumbs in melted butter and broil for 1 or 2 minutes on medium broil until crispy. Add the cheese on top and sprinkle on the chicken and vegetables after cooking.

Ingredients You Will Need

• boneless chicken breast or see options below
• broccoli, carrots or refer to options below
• Pecorino Romano cheese and Parmesan
• Italian seasoned  breadcrumbs
• olive oil or butter cooking spray oil
• Optional: granulated garlic powder and chopped parsley

Optional Suggestions or Additions

• diced pepper
• sliced hot Italian sausage
• cubed boneless sirloin steak
• cubed boneless pork
• sliced pepperoni or cubed
• hot peppers or bell pepper sliced
• onions sliced
• shredded provolone, mozzarella cheese, or another cheese you prefer
• sliced eggplant
• diced tomatoes
• sliced of zucchini
• dip in soy sauce
• chopped fresh spinach or chopped cooked escarole
• cauliflower florets
• mushrooms
• diced peppers
• chopped asparagus
• julienned cabbage 
• thinly sliced potatoes or hash browns
• brussels sprouts
• green beans

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A Few Tips

1. Always heat the air fryer.
2. The recipe can be adapted to any additions you may prefer just remember to make sure meats are cooked all the way through.
3. Some vegetables take longer so pre-boil it steam them or use a frozen brand that will cook faster than fresh.
4. Always brush the basket with the cooking oil that you're using and brush the tops of the croquettes lightly with cooking oil.
5. Regular sprays can damage the basket so it is advised to brush on cooking oil or butter instead of using spray cans of oil

Air Fried Chicken with Vegetables

Yield: 4

Author: Claudia Lamascolo

Prep time: 5 MinCook time: 12 MinTotal time: 17 Min

Here is a quick weeknight easy meal with air fried chicken cubes and roasted vegetables over a fluffy white rice or pasta meal made in less than 30 minutes

Ingredients

• 1 pound chicken breast, cubed into bite-size pieces (2-3 medium chicken breasts)
• marinade chicken cubes for 30 minutes in 2 tablespoons lemon juice, 2 tablespoons olive oil, 1 tablespoon parsley
• 2 cups trim and cut fresh broccoli florets (see the list for other options in the notes below)
• 1 cup sliced carrots or fingerling carrots boiled (see the list for other options in the notes below)
• 2 cloves garlic minced
• 1/2 teaspoon granulated or roasted garlic powder
• salt, pepper to taste
• Italian flavored breadcrumbs (enough to sprinkle over the top of these ingredients above)
• 2 tablespoons of grated Pecorino Romano cheese mixed with Parmesan cheese
• cooking oil spray for the basket

Instructions

1. Preheat the air fryer to 400 degrees for 5 to 8 minutes brush lightly with cooking oil.
2. Drain some of the liquid from the marinade off the chicken leaving a little coating.
3. Place the chicken in the air fryer oil sprayed basket and air fry for around 5 minutes turning once.
4. Note: adjust cooking times to the type of meats you use. Always use a meat thermometer. For precooked meats add them last IE pepperoni or precooked frozen meats that cook quickly refer to the package instructions.
5. Open the basket, add the vegetables you're using, seasoning on top evenly, and continue to air fry for around 6 to 8 minutes.
6. Check the vegetables to see if they are soft to your preference.
7. Sprinkle the top of the chicken and vegetables with breadcrumbs and cheese blend and spray the top with a mist of cooking oil spray.
8. Air fry just until the breadcrumbs crispy up around 1 to 2 minutes more.
9. Serve this on steamed rice, pasta, or ramen noodles.

Notes

Optional Suggestions or Additions

• diced pepper
• sliced hot Italian sausage
• cubed boneless sirloin steak
• cubed boneless pork
• sliced pepperoni or cubed
• hot peppers or bell pepper sliced
• onions sliced
• shredded provolone, mozzarella cheese, or another cheese you prefer
• sliced eggplant
• diced tomatoes
• sliced of zucchini
• dip in soy sauce
• chopped fresh spinach or chopped cooked escarole
• cauliflower florets
• mushrooms
• diced peppers
• chopped asparagus
• julienned cabbage 
• thinly sliced potatoes or hash browns
• brussels sprouts
• green beans

A Few Tips

1. Always heat the air fryer.
2. The recipe can be adapted to any additions you may prefer just remember to make sure meats are cooked all the way through.
3. Some vegetables take longer so pre-boil it steam them or use a frozen brand that will cook faster than fresh.
4. Always brush the basket with the oil that you're using and the tops of ingredients lightly with cooking oil.
5. .Regular sprays can damage the basket so it is advised to brush on cooking oil or butter instead of using spray cans of oil

Cooking Methods with No Air Fryer

1. Sheet Pan Oven Roasted: Preheat the oven to 430 degrees. Place any vegetables and meat cubed on the sheet pan spraying the top with cooking oil. Roast together with all the same ingredients for 20 minutes turning once. Add the breadcrumbs and cheese at the end, spray with oil then broil for 2 minutes until golden brown but watch carefully 
2. Grilling: Spray a cast iron skillet with cooking oil. Add the chicken, vegetables to a cast-iron skillet and spray with cooking oil lightly. Grill for 10 minutes until the vegetables soften and the chicken is 165 degrees in the thickest part using an instant-read meat thermometer. Sprinkle the top with the toasted breadcrumbs and cheese
3. Stovetop: In a large deep fry pan, spray it with cooking oil. Add the chicken and saute for around 4 minutes on each side. Add the vegetables and stir fry until the vegetables soften. Add toasted breadcrumbs and cheese on top before serving.
4. Note: you will need to toast the breadcrumbs separately for grilling and stovetop. Toss the breadcrumbs in melted butter and broil for 1 or 2 minutes on medium broil until crispy. Add the cheese on top and sprinkle on the chicken and vegetables after cooking.

Nutrition Facts

Calories

211.88

Fat (grams)

7.54

Sat. Fat (grams)

1.43

Carbs (grams)

8.65

Fiber (grams)

2.24

Net carbs

6.42

Sugar (grams)

2.52

Protein (grams)

26.94

Sodium (milligrams)

276.96

Cholesterol (grams)

75.21

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https://www.whatscookinitalianstylecuisine.com/2011/03/roasted-broccoli-and-carrots-with.html

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