Air Fryer Chicken and Peppers
Bite-sized pieces of chicken and bell pepper are air-fried to perfectly caramelized, savory-sweet perfection with just a hint of spice in this 25-minute low calorie, high protein lunch or dinner.
Servings: 4 servings
Ingredients
- 1 pound boneless skinless chicken breast
- 1 small red bell pepper
- 1 small green bell pepper
- 1/4 cup low sodium soy sauce
- 1 tablespoon Worcestershire sauce
- 1 tablespoon olive oil
- 1 teaspoon sesame oil
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/4 teaspoon coarse salt
- 1/8 teaspoon black pepper
- 1/8 teaspoon red pepper flakes
- 1 tablespoon brown sugar
- cooked white rice , for serving, optional
Avocado-Lime Sauce (optional)
- 1 small ripe avocado
- 1/4 cup mayonnaise
- 2 cloves garlic , chopped
- 2 tablespoons fresh cilantro , chopped
- 1 tablespoon lime juice
- 1/4 teaspoon salt
- 1/8 teaspoon pepper
- 1/4 cup water (more if needed)
Instructions
- Preheat air fryer to 390 degrees for 5 minutes.
- Trim any excess fat from the chicken breast. Slice into 1-inch thick strips, then each slice into small 1-inch square chunks.
- Remove and discard the seeds and ribs from the peppers, then cut into 1-inch square pieces, approximately the same size as the chicken.
- Add all the ingredients (except the brown sugar) to a mixing bowl; toss to coat.
- Spray the air fryer basket with cooking spray and dump the mixture into the basket, arranging in a single layer as much as you can (a little overlap is fine, but if your air fryer is very small, you might need to cook in 2 batches.)
- Cook for 6 minutes, shake, then cook for another 5 minutes. The chicken should be tender and slightly charred with an internal temperature of 165F.
- Sprinkle with the brown sugar while still hot and toss to dissolve.
- Serve on top of cooked white rice, if desired. Or make the avocado-lime sauce by combining all the ingredients in a blender; blend until smooth and incorporated. Drizzle over the chicken and peppers.
Notes
Marinate overnight for more flavor. For meal prep, throw everything in a resealable plastic bag or airtight container, toss to coat, and marinate in the fridge overnight. This will deepen the flavors, plus all the prep will already be done!
Nutrition
Calories: 204kcal | Carbohydrates: 7g | Protein: 26g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 0.01g | Cholesterol: 73mg | Sodium: 910mg | Potassium: 594mg | Fiber: 1g | Sugar: 5g | Vitamin A: 704IU | Vitamin C: 41mg | Calcium: 22mg | Iron: 1mg