Emilie Meyer
Chicken and broccoli in an air fryer is a quick, healthy, and tasty meal that is perfect for a busy weeknight. It is a low-carb option, packed with lean protein and veggies, making it a balanced meal. The air fryer also makes cleanup a breeze, as it requires fewer dishes than traditional cooking methods. This recipe is also highly customizable, as you can easily adjust the seasonings or add sauces to suit your taste. You can even add other vegetables like zucchini, onion, or green beans to the mix.
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What You'll Learn
Choosing the right oil
When it comes to choosing the right oil for your air fryer chicken and broccoli, there are a few things to consider. Firstly, it's important to use a healthy type of oil that can withstand the high temperatures of air frying without breaking down and releasing harmful compounds. Secondly, you'll want an oil with a neutral or complementary flavour that enhances your dish. And finally, the oil should help create a crispy texture on your chicken and broccoli without making it greasy.
Oils with a high smoke point are ideal for air frying. The smoke point refers to the temperature at which an oil starts to burn and smoke, which can impart a bitter taste to your food and release harmful compounds. Oils with a high smoke point include avocado oil, which has a smoke point above 400°F (204°C) and is perfect for drizzling over broccoli before air frying to achieve a crispy texture. Other oils with high smoke points include peanut oil, refined safflower oil, and extra light olive oil. These oils can withstand the high temperatures of air frying, which typically ranges from 350°F to 400°F (177°C to 204°C).
It's best to avoid oils with low smoke points, such as extra virgin olive oil, butter, and unrefined grapeseed oil. These oils will burn and smoke at air frying temperatures, negatively impacting the flavour and nutritional value of your dish.
In addition to smoke point, consider the flavour of the oil. For example, avocado oil has a mild, neutral flavour that won't overpower your dish, while extra virgin olive oil has a distinct, fruity taste that may complement certain recipes. Sesame oil is another option that can add a nutty aroma and flavour to your chicken and broccoli.
When adding oil to your chicken and broccoli, use just enough to lightly coat the ingredients. This will help create a crispy texture without making the dish greasy. You can also use oil-based cooking spray to evenly coat the air fryer basket and prevent sticking. Remember, a light touch with oil is key to achieving the perfect, healthy air-fried chicken and broccoli.
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Preparing the chicken
Next, prepare a marinade to infuse the chicken with flavour. In a large bowl, combine oil with garlic powder, ginger, soy sauce, rice vinegar, sesame oil, and hot sauce to taste. You can also add a touch of honey for sweetness and balance. Mix the ingredients well, and then add the chicken to the bowl, tossing everything together to ensure an even coating. Allow the chicken to marinate for at least 15 minutes, or up to 3 hours if you have the time, so that the flavours can be absorbed.
Once the chicken has finished marinating, it's time to cook. Preheat your air fryer to 380°F or 193°C. Lightly spray the air fryer basket with cooking spray to prevent sticking. Place the chicken in the basket in a single layer to ensure even cooking, and set the timer for 10 minutes. If you are cooking a larger batch, you may need to cook the chicken in multiple batches to avoid overcrowding the basket.
After 10 minutes, check on the chicken and give the basket a shake to ensure even cooking. At this point, you can also add broccoli and onions to the basket if you want to cook your vegetables along with the chicken. Continue cooking for another 8 to 11 minutes, or until the chicken is cooked through. The chicken is ready when it is slightly charred and has an internal temperature of 165°F.
Finally, remove the chicken from the air fryer and allow it to rest for a few minutes before serving. This resting period helps the juices redistribute, resulting in juicy and tender meat. You can also squeeze some fresh lemon juice over the chicken for a citrusy twist.
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Preparing the broccoli
Once the broccoli is cut, you'll want to drizzle it with a small amount of oil. Avocado oil is a healthy option, but you can use any type of oil you prefer. Olive oil is also a good choice, as it will give the broccoli a light coating and ensure even cooking. Make sure not to use too much oil, as this can make the broccoli soggy and unevenly cooked.
After drizzling with oil, sprinkle the broccoli with your desired seasonings. Sea salt is a good option, but you can also get creative and use other seasonings like garlic powder, paprika, or lemon zest for a tangy twist. You can also add other vegetables like onions, mushrooms, and zucchini to the mix for added flavor and nutrition.
Finally, toss the broccoli (and any other vegetables) together with your hands until everything is well-coated with oil and seasonings. Make sure to coat the broccoli evenly to ensure consistent cooking. Once it's well-tossed, you can add the broccoli to the air fryer with the chicken or cook it separately, depending on your preference for texture.
Remember, if you're cooking the broccoli with the chicken, add it to the air fryer after the chicken has cooked for about 5-10 minutes to ensure the broccoli doesn't overcook. If you're cooking the broccoli separately, set the air fryer to 400°F and cook the broccoli for 5-7 minutes, checking occasionally to ensure it doesn't burn.
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Making the marinade
To make the marinade, combine oil, garlic powder, ginger, soy sauce, rice vinegar, sesame oil, hot sauce, salt, and pepper in a bowl. You can also add lemon zest for a tangy twist. Mix the ingredients well. If you want to make a teriyaki sauce, whisk together soy sauce, honey, rice vinegar, sesame oil, minced garlic, and grated ginger.
It is important to test each ingredient before mixing them into the marinade to ensure that none of the sauces are spoiled or taste bad. This can save a lot of time and ingredients.
After preparing the marinade, add the chicken breast, onion, and broccoli to the bowl, and toss all the ingredients together. Ensure that the chicken, broccoli, and onion are evenly coated with the marinade so they can absorb it properly.
You can marinate the chicken for 15 to 20 minutes to allow the flavors to absorb. If you are not in a rush, you can even marinate the chicken for 3+ hours ahead of time.
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Cooking the dish
To cook chicken and broccoli in an air fryer, you'll need boneless, skinless chicken breasts, broccoli, and a number of other ingredients for a marinade. For the marinade, you can use a combination of oil, garlic, ginger, soy sauce, honey, sesame oil, and sriracha. You can also add other flavours that you like, such as hoisin, fresh chilli, or oyster sauce.
First, cut the chicken and broccoli into bite-sized pieces. The chicken should be cut into 1-inch cubes, and the broccoli should be cut into florets. Next, make the marinade by combining the oil, garlic, ginger, and other desired ingredients in a large bowl. Then, add the chicken and broccoli to the bowl and toss to coat. Allow the chicken and broccoli to marinate for 15-20 minutes, or longer if you have the time.
Once the chicken and broccoli have finished marinating, preheat your air fryer to between 380 and 400 degrees Fahrenheit. You can then place the chicken and broccoli in the air fryer basket, ensuring they are in a single layer for even cooking. If you are cooking a large batch, you may need to cook the chicken and broccoli in separate batches to avoid overcrowding the basket.
Cook the chicken and broccoli for 10-12 minutes, stirring halfway through to prevent sticking and ensure even cooking. If you are using thicker chicken pieces, you may need to cook for an additional 1-2 minutes. The chicken is ready when it is slightly charred and the internal temperature reaches 165 degrees Fahrenheit.
After cooking, allow the chicken and broccoli to rest for a few minutes before serving. You can also squeeze some fresh lemon juice on top and serve with rice or salad.
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Frequently asked questions
You will need boneless and skinless chicken breasts, broccoli, oil, and seasonings. You can also add other vegetables like mushrooms, onions, zucchini, and green beans.
First, cut the chicken and broccoli into bite-sized pieces. Then, prepare a marinade with oil and seasonings. Next, combine the chicken, broccoli, and marinade in a bowl. After that, preheat your air fryer to 380°F-400°F (193°C-205°C). Finally, add the chicken and vegetables to the air fryer and cook for 10-20 minutes, stirring halfway through.
The total cooking time will depend on the size of your chicken pieces and the power of your air fryer. On average, it should take around 10-15 minutes to cook the chicken and broccoli, stirring halfway through.
