Air Fryer Chicken And Broccoli: A Quick, Healthy Dinner

Chicken and broccoli are two ingredients that can be cooked together in an air fryer. This method of cooking is healthy, quick, and easy, making it perfect for busy weeknights. The air fryer's convection heat cooks the chicken and broccoli to a crisp, with very little oil required. The chicken is cooked through when it is slightly charred on the outside and reaches an internal temperature of 165°F. The cooking time will vary depending on the size of the chicken pieces and the model of the air fryer.

Chicken and broccoli cooking times and temperatures

Chicken and broccoli is a healthy, delicious, and easy meal to make in an air fryer. The cooking time and temperature depend on the size of the chicken pieces and broccoli, the size of the air fryer, and the level of crispiness desired.

Firstly, it is important to cut the chicken into one-inch-thick pieces or strips. This is because smaller pieces will dry out the meat. The broccoli should be cut into florets or small, tender pieces. If you want crispier broccoli, you can cut it into larger pieces.

For crispy, charred broccoli, it is recommended to cook the chicken and broccoli together in the air fryer. However, this may result in the broccoli burning. To avoid this, you can add the broccoli to the air fryer after the chicken has cooked for about 5 minutes. This will allow all the ingredients to cook at the same pace.

The air fryer should be preheated to 380°F/193°C-195°C. The chicken and broccoli should then be cooked for 15-20 minutes, tossing gently a couple of times to ensure even cooking. The meal is ready when the chicken is cooked through and slightly charred. If the chicken is still raw, it can be cooked for an additional 2-5 minutes.

It is important to note that the cooking time may vary depending on the model of the air fryer and the size of the chicken pieces and broccoli. Therefore, it is recommended to check the meal after 10 minutes to determine how much longer it should cook to prevent overcooking.

Marinade ingredients and preparation

To make the marinade, you'll need to combine the following ingredients in a bowl: oil, garlic powder, ginger, soy sauce, rice vinegar, sesame oil, hot sauce (optional), salt, and pepper. You can also add other ingredients like red wine, balsamic vinegar, or lemon juice for extra flavour. It's important to taste each ingredient before adding it to the marinade to ensure nothing has gone bad.

Once you've combined the ingredients, you'll need to divide the marinade between two bowls. In one bowl, place the chicken, and in the other, add the broccoli and onions. Stir the contents of each bowl to ensure that the chicken and vegetables are evenly coated in the marinade.

While you let the chicken and vegetables soak up the marinade, you can preheat your air fryer. The ideal temperature for this recipe is 380 degrees Fahrenheit or 195 degrees Celsius. However, one source recommends preheating to 400 degrees Fahrenheit or 205 degrees Celsius for five minutes.

After preheating, place the chicken in the air fryer basket in a single layer. If your air fryer basket is small, you may need to cook the chicken in batches to avoid overcrowding, which can cause steaming instead of charring.

Let the chicken cook for about 10 minutes, stirring or flipping halfway through. Then, add the broccoli and onions to the air fryer and continue cooking for another 8 to 11 minutes, or until the chicken is cooked through, stirring halfway through this cooking time as well.

Once the chicken is cooked, remove the contents of the air fryer and let them rest for about five minutes before serving.

You can serve this dish with white or brown rice, or cauliflower rice for a low-carb option.

Chicken and broccoli serving suggestions

Chicken and broccoli is a versatile dish that can be served in many ways. Here are some serving suggestions:

Rice Bowl

For a hearty and satisfying meal, serve your air-fried chicken and broccoli over a bed of rice. You can choose between white or brown rice, depending on your preference. This option is great if you're looking for a filling and nutritious meal.

Stir-Fry

If you're in the mood for a classic stir-fry, simply toss your air-fried chicken and broccoli with your choice of vegetables, such as onions, mushrooms, or zucchini, and a savoury sauce. You can also add some noodles or rice to make it a more substantial meal.

Salad

For a lighter option, serve your air-fried chicken and broccoli on a bed of mixed greens. You can add some sliced carrots, cherry tomatoes, or avocados for extra flavour and texture. A light vinaigrette or balsamic glaze can also be drizzled on top to enhance the flavours.

Wrap or Sandwich

For a quick and easy lunch option, you can slice the air-fried chicken and place it in a wrap or sandwich with some fresh lettuce, sliced tomatoes, and a spread of your choice. You can also add some sliced red onions or pickles for an extra crunch.

Side Dishes

If you're looking for some side dish options to accompany your air-fried chicken and broccoli, you can consider roasted vegetables, such as carrots, parsnips, or sweet potatoes. A fresh garden salad or some steamed vegetables are also great options to round out your meal.

Air fryer accessories and alternatives

Air fryers are a great way to cook a healthy, tasty meal with minimal cleanup. They are a versatile, time-efficient alternative to a traditional oven, and with the right accessories, you can expand your recipe repertoire.

One of the most popular accessories for air fryers is the liner. These come in paper or silicone/silicon versions and are designed to minimise or eliminate the need for cleaning the basket and drawer. Paper liners are flammable, so there are temperature restrictions, and you should never preheat your air fryer with a liner inside. Silicone liners, on the other hand, are heat-safe up to 450°F and can be washed in the dishwasher. They also have a ribbed and textured base, which raises the food slightly to allow air to circulate underneath, ensuring an even crisp.

Other accessories include an oil mister or spray bottle, which helps you apply a light coating of oil to your food, tongs or plate grippers, thermometers, a skewer and rack set, and a mandoline for making crunchy chips, onion rings, and sliced pickles. If you're into baking, you can get kits with cake pans, pizza pans, and egg bite molds. You can also buy a replacement tray for your air fryer, which is a more affordable alternative to buying a whole new air fryer when the tray gets worn out.

Chicken and broccoli health benefits

Chicken and broccoli is a popular meal choice for health-conscious individuals, and it can be cooked together in an air fryer. This combination offers a range of health benefits, making it a nutritious and well-rounded meal option.

Firstly, chicken and broccoli are excellent sources of lean protein and amino acids, which are essential for muscle growth and repair. This makes the duo a favourite among bodybuilders and fitness enthusiasts. Chicken is a type of white meat that is rich in protein, while broccoli, a nutrient-dense vegetable, complements the meal with its high fibre content.

Secondly, both ingredients are good sources of iron, which is crucial for overall health. Iron promotes brain health, improves circulation, and helps prevent anaemia, a common blood disorder. It also keeps muscles functioning properly and can help combat feelings of fatigue and dizziness, which are often symptoms of iron deficiency.

Additionally, chicken and broccoli provide a good amount of calcium. Calcium is essential for maintaining bone health and preventing diseases like osteoporosis and osteoarthritis. It also contributes to healthy teeth and gums and can help regulate blood pressure and alleviate premenstrual cramps in women.

The versatility of chicken and broccoli allows for various healthy cooking methods, such as air frying, which requires little to no oil, resulting in a low-fat meal. This cooking technique yields a crispy texture and brings out the natural flavours of the ingredients.

When served with whole-grain carbohydrates like brown rice, chicken and broccoli can be a part of a well-balanced diet. However, it is important to consult a healthcare professional or nutritionist before starting a restrictive diet plan, as extreme diets may lead to disordered eating patterns and are not suitable for everyone.

Frequently asked questions