3 Easy Air Fried Chicken Recipes
FitMenCook
My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.
The case for air fried chicken…
Fried chicken is an all-time favorite dish, especially in the south. And it’s no secret that traditional deep-fried chicken can be unhealthy due to the high levels of saturated and trans fats it contains. Fortunately, air fried chicken has emerged as a more healthful alternative to traditional deep-fried chicken.
Why?
First, air fried chicken is lower in overall fat than deep fried chicken. Deep-frying chicken involves submerging the chicken in hot oil, which adds a significant amount of fat to the meat. On the other hand, air frying uses hot air to cook the chicken, resulting in a lower fat content. Air fryers work by circulating hot air around the chicken – imagine a mini tornado inside the oven – which cooks the chicken evenly and creates a crispy exterior without the added fat.
Secondly, air fried chicken is lower in overall calories than deep fried chicken. Since air frying uses little to no oil, it significantly reduces the number of calories in the final product.
In fact, some studies tout that air frying can reduce calories in chicken by up to 80% compared to traditional deep-frying methods.
Thirdly, air fried chicken is less harmful to your heart health than deep fried chicken. Deep-fried foods have been linked to an increased risk of heart disease, obesity, and diabetes due to the high levels of trans fats and saturated fats. On the contrary, air fried chicken has been shown to reduce the amount of harmful compounds created during the cooking process which not only makes it a healthier option, but it’s something most can incorporate daily in their diets.
Lastly, there’s the convenience factor. Air fried chicken is more convenient than deep fried chicken because air fryers are easy to use and clean, do not require a significant amount of oil which lowers the risk of kitchen fires due to spilled grease, so they are safer to use!
So, trust me – if you’re a fan of fried chicken (and other foods) and want to enjoy this classic dish without the associated health risks, consider air frying your chicken!
To help, here are 3 quick chicken rubs/marinades to get you started! Your taste buds and your body will thank you.
Smoky Peppery Air Fried Chicken
Ingredients for 4 servings
- 1 1/4 lb chicken (thighs or breast), fat trimmed
- 2 teaspoons olive oil
- 2 teaspoons smoked paprika
- 2 teaspoons cumin
- 1 teaspoons ground turmeric
- pinch of sea salt & pepper
Set air-fryer to 420F/216C.
Season chicken with oil and seasonings, then cover and let marinate for at least 20 minutes at room temperature. If you plan to marinate longer, place in the fridge.
Place in the air-fryer basket and cook for 15 – 20 minutes, or until the edges of the chicken are slightly charred and the chicken is cooked through.
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Herb Crusted Air Fried Chicken
Ingredients for 4 servings
- 1 1/4 lb chicken (thighs or breast), fat trimmed
- 2 teaspoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 2 teaspoons dried rosemary
- 1 teaspoon dried herb powder (like thyme)
- pinch of sea salt & pepper
Set air-fryer to 420F/216C.
Season chicken with oil and seasonings, then cover and let marinate for at least 20 minutes at room temperature. If you plan to marinate longer, place in the fridge.
Place in the air-fryer basket and cook for 15 – 20 minutes, or until the edges of the chicken are slightly charred and the chicken is cooked through.
Sweet Pepper Air Fried Chicken
Ingredients for 4 servings
- 1 1/4 lb chicken (thighs or breast), fat trimmed
- 2 teaspoons olive oil
- 1 teaspoon garlic powder
- 1 tablespoon (smoked) paprika
- 3 tablespoons coconut sugar
- pinch of sea salt & pepper
Set air-fryer to 420F/216C.
Season chicken with oil and seasonings, then cover and let marinate for at least 20 minutes at room temperature. If you plan to marinate longer, place in the fridge.
Place in the air-fryer basket and cook for 15 – 20 minutes, or until the edges of the chicken are slightly charred and the chicken is cooked through.
