Description
A high-protein air fryer recipe perfect for busy women, ready in just 30 minutes.
Ingredients
- Chicken breast or tofu (your choice)
- Olive oil or cooking spray
- Your favorite spices (such as paprika, garlic powder, and cumin)
- Fresh vegetables (like bell peppers, zucchini, and broccoli)
- Whole grain or protein-rich sides (like quinoa, brown rice, or lentils)
- Optional sauces (like teriyaki or sriracha)
Instructions
- Prepare ingredients: Start by cutting the chicken breast or tofu into bite-sized pieces. Ensure your vegetables are cleaned and chopped.
- Season the chicken or tofu: Drizzle your choice of olive oil or spray the air fryer basket with cooking spray. Toss the chicken or tofu pieces in your selected spices until evenly coated.
- Preheat the air fryer: Set your air fryer to 400°F (200°C) and let it preheat for about 3-5 minutes.
- Cook in the air fryer: Place the seasoned chicken or tofu in the air fryer basket, ensuring not to overcrowd. Cook for about 10-15 minutes.
- Add vegetables: After the first 5-7 minutes, add the chopped vegetables to the air fryer basket. Toss gently to mix everything together.
- Finish cooking: Allow everything to air fry for the remaining time until the chicken or tofu is golden brown and cooked through, and the vegetables are tender.
- Serve: Remove from the air fryer and serve hot, accompanied by whole grains or a protein-rich side.
Notes
Store leftovers in an airtight container in the fridge for up to three days. Meals can also be frozen for up to three months.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Air Frying
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 400
- Sugar: 5g
- Sodium: 500mg
- Fat: 15g
- Saturated Fat: 3g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 6g
- Protein: 30g
- Cholesterol: 60mg