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Healthy Air Fryer Chicken Recipes
Healthy Air Fryer Chicken Recipes
Air frying is a fantastic way to enjoy crispy and delicious chicken without the added fat from traditional frying methods. Here are three healthy air fryer chicken recipes: Air Fryer Lemon Herb Chicken, Air Fryer Chicken Tenders, and Air Fryer BBQ Chicken Wings. These recipes are perfect for those looking to maintain a healthy diet while enjoying flavorful meals.
1. Air Fryer Lemon Herb Chicken
Ingredients
- 4 boneless, skinless chicken breasts
- 2 tablespoons of olive oil
- 2 tablespoons of lemon juice
- 1 teaspoon of lemon zest
- 2 cloves of garlic, minced
- 1 teaspoon of dried oregano
- 1 teaspoon of dried thyme
- 1 teaspoon of dried rosemary
- 1 teaspoon of salt
- 1/2 teaspoon of ground black pepper
Instructions
- Prepare the Marinade: In a small bowl, mix olive oil, lemon juice, lemon zest, minced garlic, oregano, thyme, rosemary, salt, and black pepper.
- Marinate the Chicken: Place chicken breasts in a resealable plastic bag or shallow dish. Pour the marinade over the chicken, ensuring all pieces are well coated. Marinate in the refrigerator for at least 30 minutes, preferably 1-2 hours.
- Preheat the Air Fryer: Preheat the air fryer to 360°F (180°C).
- Air Fry the Chicken: Place the chicken breasts in the air fryer basket in a single layer. Cook for 18-20 minutes, flipping halfway through, until the chicken is cooked through and the internal temperature reaches 165°F (74°C).
- Serve: Serve the air-fried lemon herb chicken with a side of steamed vegetables or a fresh salad.
2. Air Fryer Chicken Tenders
Ingredients
- 1 pound of chicken tenders
- 1/2 cup of whole wheat breadcrumbs
- 1/4 cup of grated Parmesan cheese
- 1 teaspoon of garlic powder
- 1 teaspoon of onion powder
- 1/2 teaspoon of paprika
- 1/2 teaspoon of salt
- 1/2 teaspoon of ground black pepper
- 2 eggs, beaten
- Olive oil spray
Instructions
- Prepare the Coating: In a shallow bowl, mix breadcrumbs, Parmesan cheese, garlic powder, onion powder, paprika, salt, and black pepper.
- Coat the Chicken: Dip each chicken tender in the beaten eggs, then coat with the breadcrumb mixture, pressing gently to adhere.
- Preheat the Air Fryer: Preheat the air fryer to 400°F (200°C).
- Air Fry the Chicken Tenders: Spray the air fryer basket with olive oil spray. Place the chicken tenders in the basket in a single layer. Spray the tops lightly with olive oil spray. Cook for 10-12 minutes, flipping halfway through, until the tenders are golden brown and cooked through.
- Serve: Serve the air-fried chicken tenders with a side of your favorite dipping sauce and a fresh veggie platter.
3. Air Fryer BBQ Chicken Wings
Ingredients
- 2 pounds of chicken wings, tips removed and wings split
- 1 teaspoon of salt
- 1 teaspoon of ground black pepper
- 1 teaspoon of garlic powder
- 1 teaspoon of smoked paprika
- 1 cup of your favorite BBQ sauce
- Fresh parsley, chopped (for garnish)
Instructions
- Season the Wings: In a large bowl, toss the chicken wings with salt, black pepper, garlic powder, and smoked paprika until evenly coated.
- Preheat the Air Fryer: Preheat the air fryer to 400°F (200°C).
- Air Fry the Wings: Place the wings in the air fryer basket in a single layer. Cook for 25-30 minutes, shaking the basket every 10 minutes, until the wings are crispy and cooked through.
- Toss in BBQ Sauce: Transfer the cooked wings to a large bowl and toss with BBQ sauce until well coated.
- Serve: Garnish with chopped fresh parsley and serve hot with a side of celery sticks and ranch dressing.
Tips for Perfect Air Fryer Chicken
- Don’t Overcrowd: Arrange the chicken in a single layer in the air fryer basket to ensure even cooking and crispiness.
- Use Olive Oil Spray: Lightly spraying the chicken with olive oil helps achieve a crispy exterior.
- Preheat the Air Fryer: Preheating the air fryer helps the chicken cook more evenly and quickly.
Conclusion
These healthy air fryer chicken recipes are easy to make and perfect for any meal. Whether you prefer the zesty flavor of Lemon Herb Chicken, the crispy goodness of Chicken Tenders, or the smoky taste of BBQ Chicken Wings, these recipes will satisfy your cravings while keeping your diet on track.