Healthy Air Fryer Parmesan Chicken with Broccoli

• 分量: 2 servings
• 総時間: 30 minutes

材料

1/3 cup panko

1/4 cup finely grated Parmesan

4 teaspoons olive oil

1/2 teaspoon dried oregano

Kosher salt and freshly ground black pepper

2 small boneless, skinless chicken breasts (about 6 ounces each)

1 1/2 tablespoons plus 1/4 teaspoon Dijon mustard

2 cups small broccoli florets (about 5 ounces)

1/4 cup low-fat plain yogurt

Finely grated zest and juice of 1/2 lemon

手順

Stir together the panko, Parmesan, 2 teaspoons of the olive oil, the oregano, pinch of salt and a couple grinds of pepper in a shallow bowl or small baking dish until thoroughly combined. Pat the chicken dry between a couple paper towels, then sprinkle lightly with salt and pepper. Brush both sides of the chicken with 1 1/2 tablespoons of the Dijon, then press into the panko-Parmesan mixture, making sure both sides are evenly coated.

Toss the broccoli, remaining 2 teaspoons of the olive oil, a good pinch of salt and several grinds of pepper in a medium bowl until evenly coated.

Preheat a 3.5-quart air fryer to 375 degrees F. Add the chicken to the air-fryer basket and cook until it’s starting to brown and crisp on the top, about 6 minutes. Flip the chicken over with tongs and position in the center of the basket, then scatter the broccoli around the perimeter. Continue air-frying until the chicken is crisp all over and an instant-read thermometer inserted in the middle registers 160 degrees F, and the broccoli is tender and charred, about 8 minutes more.

Meanwhile, stir together the yogurt, lemon zest and juice, remaining 1/4 teaspoon Dijon, a pinch of salt and several grinds of pepper in a small bowl. Serve alongside the chicken and broccoli for dipping.

栄養

• カロリー: 450
• 脂肪総量: 19 g
• 飽和脂肪: 5 g
• コレステロール: 141 mg
• ナトリウム: 924 mg
• 炭水化物総量: 18 g
• 食物繊維: 2 g
• 糖質総量: 3 g
• タンパク質: 49 g