This recipe combines tender and flavorful harissa-spiced chicken with a ready-made medley of Mediterranean vegetables, all cooked to perfection in an air fryer. Harissa, a spicy North African chili paste, adds a delicious kick to the chicken, while the assortment of vegetables like bell peppers, courgette, and tomatoes provides a convenient but nutritious accompaniment. The air fryer ensures that the chicken gets crispy on the outside while remaining juicy on the inside, and the vegetables become tender and slightly caramelized. This dish is a fantastic option for a quick and healthy weeknight meal with a delightful Mediterranean twist.
1. Preheat your air fryer to 200°C for 5 minutes.
2. Drizzle the mediterranean vegetables with a little olive oil and toss or stir to coat evenly. Sprinkle with salt and pepper to taste.
3. Season the chicken breast fillets with salt and pepper. Rub the minced garlic and harissa paste all over the chicken to infuse it with flavor.
4. Place the seasoned chicken breast fillets in one basket of the air fryer and the mediterranean vegetables in the other basket. Make sure the chicken breasts are not overlapping and are placed in a single layer.
5. Set the air fryer to 'Match Cook' mode, with both baskets cooking at 200°C. Cook for approximately 12-15 minutes, or until the chicken is cooked through (reaching an internal temperature of 75°C) and the vegetables are tender and slightly charred. Shake the baskets halfway through cooking for even browning.
6. While the chicken and vegetables are cooking, cook the Golden Vegetable Savoury Rice according to the package instructions using the stovetop.
7. Once the chicken is cooked through, you can increase the temperature of the air fryer to its highest setting and cook for an additional 3-5 minutes to get a charred effect. Keep an eye on the chicken to avoid burning.
8. Remove the chicken and vegetables from the air fryer and let the chicken rest before slicing.
9. In a non-stick frying pan, combine cooked rice, vegetables, and a teaspoon of Harissa paste. Stir over medium heat for 2-3 minutes.
10. Serve sliced chicken breast fillets on a bed of vegetable rice mixture.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|
||
Serving Size: 1 (238g) | ||
Recipe Makes: 2 Servings | ||
|
||
Calories: 262 | ||
Calories from Fat: 26 (10%) | ||
|
||
Amt Per Serving | % DV | |
|
||
Total Fat 2.9g | 4 % | |
Saturated Fat 0.8g | 4 % | |
Monounsaturated Fat 0.7g | ||
Polyunsanturated Fat 0.7g | ||
Cholesterol 136.9mg | 42 % | |
Sodium 153.7mg | 5 % | |
Potassium 607.8mg | 16 % | |
Total Carbohydrate 0.5g | 0 % | |
Dietary Fiber 0g | 0 % | |
Sugars, other 0.5g | ||
Protein 54.6g | 78 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 262
Get detailed nutrition information, including item-by-item nutrition insights, so you can see where the calories, carbs, fat, sodium and more come from.
There are no reviews yet. Be the first!
What would you serve with this? Link in another recipe.