Protein Bowl with Chicken in Air Fryer
A healthy and filling protein bowl with chicken and vegetables, cooked quickly in the air fryer.
Steps
- 1
Prepare the dressing: mix lemon juice with vinegar, maple syrup, Dijon mustard, minced garlic, salt, pepper, and olive oil until smooth. Set aside a portion for serving.
- 2
Marinate the chicken breast in the remaining dressing for at least one hour.
- 3
Cook quinoa according to package instructions until fluffy.
- 4
Preheat the air fryer to 200°C (400°F). Dice the sweet potato. Toss with halved Brussels sprouts, olive oil, salt, and pepper. Place in the air fryer basket and cook for 35-40 minutes, shaking halfway.
- 5
Toast almonds in a dry skillet over medium heat for a few minutes until golden. Set aside.
- 6
Remove chicken from marinade and cook in the air fryer at 200°C (400°F) for 10-12 minutes, flipping halfway, until fully cooked. Let rest for a few minutes, then slice.
- 7
Sauté kale in the same skillet for 1-2 minutes until slightly wilted.
- 8
Assemble bowls: divide cooked quinoa between two bowls. Add roasted Brussels sprouts and sweet potato, then sautéed kale. Top with sliced chicken, toasted almonds, drizzle with reserved dressing, and arrange avocado slices on the side.
Shopping list
400g chicken breast, 1 cup quinoa, 200g Brussels sprouts, 1 sweet potato, 1 bunch kale, 1 avocado, 50g almonds, 3 tbsp olive oil, 1 lemon, 1 tbsp Dijon mustard, 1 tbsp maple syrup, 1 tbsp vinegar, 2 garlic cloves, salt, pepper
Recipe story
Quinoa, native to the Andes of South America, was cultivated by the Incas thousands of years ago. The combination with chicken and vegetables reflects global influences, and the modern recipe was popularized by fusion cuisine in the United States.
Ingredient Secrets
Black pepper
Known as 'black gold' in antiquity, pepper was so valuable that it served as currency and tribute. In the Middle Ages, Venetian merchants controlled the pepper trade, and individual peppercorns were often counted. Legend has it that when Alaric, king of the Visigoths, demanded tribute from Rome, he included 3,000 pounds of pepper.
Sea salt
Sea salt, extracted from ocean waters by evaporation, was one of the most precious goods of antiquity, used both as food and as currency. In ancient Rome, soldiers were paid with salt, which is the origin of the word 'salary'. Salt roads connected entire civilizations, and in the Middle Ages, salt was so valuable it was called 'white gold'.
Garlic
Native to Central Asia, garlic was already known in ancient Egypt, where it was given to slaves to boost their strength. In ancient Greece, athletes consumed it before competitions, and in Rome, legionaries considered it essential for courage. During the Middle Ages, it was used to ward off vampires and the plague.
Olive oil
Originating in the Mediterranean basin, olive oil was already produced in ancient Crete 5,000 years ago. In ancient Greece, it was considered a gift from Athena and used in lamps, cosmetics, and religious ceremonies. The Romans spread it throughout the empire, and in the Middle Ages, monasteries preserved the tradition of its production.
Cloves
Cloves, the dried buds of the exotic Syzygium aromaticum tree, were one of the most prized spices of the ancient world, often called 'aromatic gold'. In the Middle Ages, Venetian merchants controlled the clove trade, bringing them from the Maluku Islands, the only place they grew, and selling them at exorbitant prices in Europe.
Potato
Although today it seems indispensable on the table, the potato was long viewed with suspicion in Europe. Arriving from the Andes in the 16th century, it was considered a diabolical plant, even poisonous, due to its toxic leaves and fruits. It wasn't until the 18th century, thanks to promoters like Antoine-Augustin Parmentier, that the potato became a staple food, saving Europe from famine.
Lemon
The lemon is an ancient hybrid between citron and bitter orange, likely originating in northern India or China. In the Middle Ages, lemons were so valuable that they were given as gifts to kings. Fun fact: during the Gold Rush, British sailors were given lemons to prevent scurvy, leading to the nickname 'limey'.
You may also like
Air Fryer Caesar Salad with Chicken – Quick and Crispy Recipe
Chicken
Crispy Air Fryer Chicken Breast
Chicken
Air Fryer Chicken Breast – Quick 17-Minute Recipe
Chicken
Crispy Orange Chicken in Air Fryer
Chicken
Air Fryer Chicken Breast: Juicy and Buttery in 20 Minutes
Chicken