Air fryer Chicken breasts w/ veggies & quinoa
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By Mallory Reese
Air fryer Chicken breasts w/ veggies & quinoa
6 steps
Prep:40minCook:30min
Help from the following recipes:
https://www.wellplated.com/air-fryer-chicken-breast/
https://minimalistbaker.com/instant-pot-quinoa-fluffy-perfect-no-soaking/
https://www.jessicagavin.com/how-to-cook-quinoa/
Updated at: Thu, 17 Aug 2023 10:36:37 GMT
Nutrition balance score
Great
Glycemic Index
48
Low
Glycemic Load
35
High
Nutrition per serving
Calories852.5 kcal (43%)
Total Fat34.1 g (49%)
Carbs72.9 g (28%)
Sugars11.9 g (13%)
Protein63.8 g (128%)
Sodium1567 mg (78%)
Fiber11.1 g (40%)
% Daily Values based on a 2,000 calorie diet
Ingredients
2 servings
2chicken breasts
1yellow squash
diced
1zuchini
diced
2carrots
diced
1 packagegrape tomatoes
or cherry
1 cupquinoa
1 ½ cupvegetable broth
or chicken, can substitute with water but won't be as flavorful
seasoning
for chicken, we use fody everyday seasoning or ranch style seasoning
kosher salt
pepper
avocado oil
or other neutral high smoke point oil
Instructions
Step 1
Lightly pound the chicken on a cutting board. Season the chicken with salt, then refrigerate it for at least 30 minutes. Let the chicken come to room temperature. ***Note: if you are in a hurry you can skip the "salt-brining process, but this is what helps make the chicken juicy. During brining, the meat absorbs extra liquid and salt. The salt flavors the meat all the way through, so your chicken tastes completed seasoned, versus seasoned outside and bland inside. The liquid helps keep it moist. You can use a wet brine (saltwater solution) or a dry brine (sprinkling the meat with salt). Personally, I prefer a dry brine because it is less messy.
Step 2
While waiting for the chicken to finish brining, chop vegetables. Preheat air fryer to 375F.
Step 3
Measure quinoa/broth and cook according to instructions:
* stovetop: Add broth of choice and some salt to a pot with quinoa. Bring the broth to a boil in a saucepan. Cover the pan and reduce heat to medium-low heat, so the liquid simmers. Wait 15 to 20 minutes, and check to see if all the water has absorbed and the grain is translucent and tender. If so, you’re finished. If not, keep it on low heat until all the water (or liquid) is absorbed. Turn off the heat and allow the cooked quinoa to sit and stay covered for at least 5 minutes. This step enables the last bits of water to be absorbed and let the steam and heat generated in the closed pot to finish the cooking process. This will ensure that the seeds are cooked through and become translucent in appearance. Use a fork to separate and fluff up the quinoa right before serving. * instant pot: Add quinoa and water (or vegetable broth) to the Instant Pot and stir to prevent sticking. Pressure cook on high for 3 minutes (it will take about 8 minutes for the Instant Pot to pressurize before cooking begins). Once the timer goes off, allow to naturally release for 10 minutes, then release any remaining pressure. Carefully remove lid once steam has fully escaped.
Step 4
Once quinoa and chicken is cooking, add oil to large saute pan until heated. Add vegetables, starting with the carrots (cook 1-2 minutes) then add squash and zucchini (cook 1-2 minutes) then add tomatoes with salt and pepper and any other desired seasonings. Cook until soft.
Step 5
Cook chicken, smooth side down for 6 minutes. After 6 minute mark, cook chicken for 2-8 more minutes -- until chicken has reached an internal temperature of 165 F. Let rest for 5-10 minutes then cut into small diced pieces.
Step 6
Mix quinoa, chicken and veggies together. Enjoy!
Notes
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Easy
Fresh
Makes leftovers
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