When you’re juggling a busy week, putting a delicious meal on the table can feel overwhelming. Luckily, with the rise of Air Fryer Recipes, cooking healthy and satisfying dinners has never been easier or faster. Today, we’re sharing a fantastic 30-minute recipe that’s not only quick but packed with flavor and nutrition. Let’s dive into this delightful Air Fryer Lemon Garlic Chicken with Roasted Vegetables!
Recipe: Air Fryer Lemon Garlic Chicken with Roasted Vegetables
Ingredients:
For the Chicken:
- 4 boneless, skinless chicken thighs
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- Juice of 1 lemon
- Zest of 1 lemon
- 1 teaspoon dried oregano
- Salt and pepper to taste
For the Vegetables:
- 1 cup broccoli florets
- 1 cup bell peppers, sliced
- 1 cup zucchini, sliced
- 1 tablespoon olive oil
- Salt and pepper to taste
- ½ teaspoon garlic powder
Step-by-Step Cooking Instructions:
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Marinate the Chicken:
- In a bowl, combine the olive oil, minced garlic, lemon juice, lemon zest, oregano, salt, and pepper. Add the chicken thighs, ensuring they are well-coated. Allow them to marinate for about 10 minutes while you prep the vegetables.
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Prepare the Vegetables:
- In another bowl, toss the broccoli, bell peppers, and zucchini with olive oil, salt, pepper, and garlic powder.
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Preheat the Air Fryer:
- Preheat your air fryer to 400°F (200°C) for about 5 minutes.
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Cook the Chicken:
- Place the marinated chicken thighs in the air fryer basket. Cook them for 12-15 minutes, flipping them halfway through until they reach an internal temperature of 165°F (74°C) and are golden brown.
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Air Fry the Vegetables:
- Once the chicken is done, remove it from the air fryer and cover it with foil to keep warm. Add the seasoned vegetables to the air fryer basket and cook for 8-10 minutes, shaking the basket halfway through to ensure even cooking.
- Serve:
- Plate the chicken alongside the roasted vegetables. Drizzle with additional lemon juice for an extra zing if desired.
Helpful Tips:
- Meal Prep: Marinating the chicken in advance can save you time on busy weeknights. Consider marinating it in the morning or even the night before.
- Vegetable Variations: Feel free to swap in your favorite vegetables or whatever you have on hand. Sweet potatoes, asparagus, or green beans work nicely too!
- Browning: If you desire extra browning on your chicken, you can always give it an extra minute or two at the end of cooking.
Nutritional Information (per serving):
- Calories: 350
- Protein: 30g
- Carbohydrates: 15g
- Dietary Fiber: 4g
- Fats: 20g
- Saturated Fat: 3g
- Vitamin A: 25% DV
- Vitamin C: 80% DV
- Calcium: 6% DV
- Iron: 8% DV
Health Benefits of Ingredients:
- Chicken Thighs: A great source of protein, they are essential for muscle repair and growth.
- Olive Oil: Contains healthy fats that can reduce inflammation and lower heart disease risk.
- Garlic: Known for its immune-boosting properties, garlic also supports heart health.
- Vegetables: Packed with vitamins, minerals, and antioxidants, they can help reduce the risk of chronic diseases and support overall health.
Conclusion
In just 30 minutes, you can enjoy a wholesome meal that’s bursting with flavor and loaded with health benefits. This Air Fryer Lemon Garlic Chicken with Roasted Vegetables is perfect for busy weeknights and is a testament to how quick and simple cooking can be, even on a tight schedule. Make this dish part of your regular dinner rotation and savor the simplicity of transforming your weeknight meals with delicious Air Fryer Recipes.
Ready to bring fresh flavors and quick cooking into your kitchen? Give this recipe a try tonight, and share your delicious results with family and friends! Don’t forget to explore more quick and healthy Air Fryer Recipes for your busy weeknights!
