🍗 Chicken
Protein Bowl with Chicken in Air Fryer
A healthy and filling protein bowl with chicken and vegetables, cooked quickly in the air fryer.
🥘 Ingredients
chicken breast — 400 g (14 oz)
quinoa — 1 cup (180 g / 6.3 oz)
Brussels sprouts — 200 g (7 oz)
large sweet potato — 1
kale — 1 bunch (approx. 150 g / 5.3 oz)
avocado — 1
almonds — 50 g (1.8 oz)
olive oil — 3 tablespoons
lemon — 1
Dijon mustard — 1 tablespoon
maple syrup — 1 tablespoon
vinegar — 1 tablespoon
garlic cloves — 2
salt — to taste
black pepper — to taste
👨🍳 Steps
1Prepare 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.
2Marinate the chicken breast in the remaining dressing for at least one hour.
3Cook quinoa according to package instructions until fluffy.
4Preheat 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.
5Toast almonds in a dry skillet over medium heat for a few minutes until golden. Set aside.
6Remove 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.
7Sauté kale in the same skillet for 1-2 minutes until slightly wilted.
8Assemble 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