Herb-Crusted Chicken Breasts (Air Fryer Version)
Herb-crusted chicken breasts are a perfect healthy dinner option, combining lean protein with a delicious crispy crust. The combination of fresh herbs, panko breadcrumbs, and a hint of lemon zest creates a flavorful dish that supports muscle maintenance and overall health.
Prep Time: 15 minutes
Cook Time: 20 minutes
Portions: 4
Glycemic Index (GI): 35 (Low)
Glycemic Load (GL): 4 (Low)
Ingredients:
- 4 boneless, skinless chicken breasts
- 2 tablespoons olive oil
- Zest of 1 lemon
- 1 cup panko breadcrumbs
- Fresh herbs: rosemary, thyme, and parsley, finely chopped
- Salt and pepper, to taste
- Cooking spray
Instructions:
- Prepare the Herb Crust:
- Mix Herbs and Breadcrumbs: In a shallow dish, combine the chopped fresh herbs and panko breadcrumbs.
- Mix Olive Oil and Lemon Zest: In another shallow dish, mix the olive oil and lemon zest.
- Coat the Chicken Breasts:
- Dip in Olive Oil Mixture: Dip each chicken breast into the olive oil and lemon zest mixture, making sure it is well-coated.
- Coat with Breadcrumbs: Press the chicken breast into the breadcrumb and herb mixture, ensuring it’s coated evenly on all sides.
- Preheat the Air Fryer:
- Preheat your air fryer to 375°F (190°C).
- Lightly spray the air fryer basket with cooking spray.
- Cook the Chicken:
- Place in Air Fryer: Place the coated chicken breasts in the air fryer basket, ensuring they do not touch for even cooking.
- Air Fry: Cook for about 20 minutes, flipping halfway through. The internal temperature should reach 165°F (74°C) to ensure the chicken is fully cooked.
- Serve with Sides:
- Green Beans: Steam green beans until tender-crisp. Season with sea salt and a drizzle of olive oil.
- Quinoa Salad: Cook 1 cup of quinoa according to the package instructions. Once cooled, toss with chopped cucumber, cherry tomatoes, red onion, and a light vinaigrette made from olive oil and lemon juice.
Enjoy these crispy, herb-infused chicken breasts with a side of green beans and a quinoa salad for a balanced, healthy meal that supports your health goals!