Typically you’re within the temper to make an elaborate three-course feast. Different instances you simply need one thing nutritious, scrumptious, and able to eat in beneath 20 minutes. Should you’re in search of the latter, whip up this simple air fryer hen drumsticks and broccoli dish for a no-fuss weeknight dinner with minimal clear up.
Whereas hen and broccoli is named the quintessential post-gym meal, these humble substances may be reworked with the precise spices, seasonings, and preparation methodology. Utilizing an air fryer evenly crisps the pores and skin of the drumsticks and is the proper strategy to prepare dinner poultry with out diluting the flavour—no soggy boiled hen and broccoli right here!
Including in a beneficiant quantity of onion powder, garlic powder, and paprika brings out the pure umami taste of the hen whereas olive oil gives some wholesome fat and a approach for the spices to cling onto each crevice of the meat. And since the broccoli is cooked concurrently the hen, it absorbs the juices and extra spices that may in any other case be misplaced within the cooking course of, making the veggie simply as infused with taste because the meat.
Utilizing an air fryer is the popular methodology for the quickest cooking time and best clear up, however this recipe will work simply as effectively within the oven. We love serving this recipe as its personal meal, or with keto-friendly zucchini noodles for some further veggies.
Yields 3 servings of Air Fryer Rooster Drumsticks and Broccoli
The Preparation
- 16 ounce hen drumsticks
- 12 ounce broccoli
- 4 tablespoon olive oil
- 1/2 teaspoon onion powder
- 1/2 teaspoon garlic powder
- 1/2 teaspoon smoked paprika
- salt and pepper, to style
The Execution
1. Collect and prep all substances. Reduce broccoli into florets if wanted. Pre-heat air fryer to 400F.
2. Drizzle half of the oil over the drumsticks, then season with onion powder, garlic powder, paprika, and salt and pepper to style.
3. Drizzle the opposite half of the oil over the broccoli and season with salt and pepper to style.
4. Add the drumsticks to the air fryer pan, then unfold the broccoli across the hen, attempting your finest to maintain 1 layer of broccoli.
5. Cook dinner for 8 minutes, then open the air fryer and flip the drumsticks. Cook dinner for a further 8-10 minutes or till hen is cooked via. Serve instantly and revel in!
This makes a complete of three servings of Air Fryer Rooster Drumsticks and Broccoli. Every serving comes out to be 481 energy, 32.1g fat, 5.1g internet carbs, and 39.2g protein.
NUTRITION | CALORIES | FAT | CARBS | FIBER | NET CARBS | PROTEIN |
16.00 ounce bone-in, skin-on hen drumsticks | 835 | 40.78 | 0 | 0 | 0 | 109 |
12.00 ounce broccoli | 119 | 1.39 | 24.43 | 11.23 | 13.2 | 8.1 |
4.00 tablespoon olive oil | 477 | 54 | 0 | 0 | 0 | 0 |
0.50 teaspoon onion powder | 4 | 0.01 | 0.93 | 0.18 | 0.75 | 0.12 |
0.50 teaspoon garlic powder | 5 | 0.01 | 1.15 | 0.14 | 1.01 | 0.26 |
0.50 teaspoon smoked paprika | 3 | 0.15 | 0.62 | 0.4 | 0.22 | 0.16 |
0.00 none salt and pepper | 0 | 0 | 0 | 0 | 0 | 0 |
Totals | 1443 | 96.3 | 27.1 | 12.0 | 15.2 | 117.6 |
Per Serving (/3) | 481 | 32.1 | 9.0 | 4.0 | 5.1 | 39.2 |
Air Fryer Rooster Drumsticks and Broccoli
This makes a complete of three servings of Air Fryer Rooster Drumsticks and Broccoli. Every serving comes out to be 481 energy, 32.1g fat, 5.1g internet carbs, and 39.2g protein.
The Preparation
- 16 ounce hen drumsticks
- 12 ounce broccoli
- 4 tbsp. olive oil
- 1/2 tsp. onion powder
- 1/2 tsp. garlic powder
- 1/2 tsp. smoked paprika
- salt and pepper, to style
The Execution
- Collect and prep all substances. Reduce broccoli into florets if wanted. Pre-heat air fryer to 400F.
- Drizzle half of the oil over the drumsticks, then season with onion powder, garlic powder, paprika, and salt and pepper to style.
- Drizzle the opposite half of the oil over the broccoli and season with salt and pepper to style.
- Add the drumsticks to the air fryer pan, then unfold the broccoli across the hen, attempting your finest to maintain 1 layer of broccoli.
- Cook dinner for 8 minutes, then open the air fryer and flip the drumsticks. Cook dinner for a further 8-10 minutes or till hen is cooked via. Serve instantly and revel in!
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