Air Fryer Thighs and Broccoli
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How Plus works- 490
- CALORIES
- 45g
- PROTEIN
- 15g
- CARBS
- 29g
- FAT
Macros are for one serving as written. Make gives you more servings of the same size; Portion resizes one serving and moves the macros with it.
Ingredients
- 200g (7 oz) chicken thigh, boneless skinless
- 200g (3 cups) broccoli florets
- 2 tsp (8ml) olive oil
- 2 garlic cloves (6g), minced
- 1 tsp smoked paprika, 1 tsp dried oregano
- 1/2 tsp fine salt, 1/4 tsp black pepper; 1/2 lemon
6 ingredients, each with the gram weight the macros above were computed from.
Method
- Preheat the air fryer to 200C / 400F for 3 min. A cold basket is why food comes out pale.
- Toss the thighs with half the oil, the paprika, oregano, salt and pepper.
- Cook the chicken alone for 8 min, in a single layer with space between the pieces.
- Meanwhile toss the broccoli with the rest of the oil and the garlic.
- Add the broccoli around the chicken and cook 6-7 min more, shaking the basket once at halfway.
- Check the thighs read 74C / 165F - thigh is forgiving above that, so err high rather than low.
- Squeeze the lemon over everything straight out of the basket.
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How Plus worksTip: chicken first, broccoli later. They need the same temperature but not the same time, and broccoli added at the start comes out as ash.
EquipmentAir fryer, mixing bowl
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KeepsFridge 3 days. Reheat in the air fryer 3 min at 180C / 350F to bring the edges back.
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Macros are computed from the raw ingredient weights above using USDA FoodData Central reference values. Brands vary, so treat them as close estimates rather than lab figures. Nothing here is medical or dietary advice.