Friday, May 24, 2024

Air Fryer Chicken Drumsticks and Broccoli

Sometimes you’re in the mood to make an elaborate three-course feast. Other times you just want something nutritious, delicious, and ready to eat in under 20 minutes. If you’re looking for the latter, whip up this easy air fryer chicken drumsticks and broccoli dish for a no-fuss weeknight dinner with minimal clean up.

While chicken and broccoli is known as the quintessential post-gym meal, these humble ingredients can be transformed with the right spices, seasonings, and preparation method. Using an air fryer lightly crisps the skin of the drumsticks and is the perfect way to cook poultry without diluting the flavor—no soggy boiled chicken and broccoli here!


Air Fryer Chicken Drumsticks and Broccoli

Adding in a generous amount of onion powder, garlic powder, and paprika brings out the natural umami flavor of the chicken while olive oil provides some healthy fats and a way for the spices to cling onto every crevice of the meat. And because the broccoli is cooked at the same time as the chicken, it absorbs the juices and additional spices that would otherwise be lost in the cooking process, making the veggie just as infused with flavor as the meat.

Using an air fryer is the preferred method for the fastest cooking time and easiest clean up, but this recipe will work just as well in the oven. We love serving this recipe as its own meal, or with keto-friendly zucchini noodles for some extra veggies.

Yields 3 servings of Air Fryer Chicken Drumsticks and Broccoli

The Preparation

  • 16 ounce chicken 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 taste

The Execution

1. Gather and prep all ingredients. Cut broccoli into florets if needed. Pre-heat air fryer to 400F.


Air Fryer Chicken Drumsticks and Broccoli

2. Drizzle half of the oil over the drumsticks, then season with onion powder, garlic powder, paprika, and salt and pepper to taste.


Air Fryer Chicken Drumsticks and Broccoli

3. Drizzle the other half of the oil over the broccoli and season with salt and pepper to taste.


Air Fryer Chicken Drumsticks and Broccoli

4. Add the drumsticks to the air fryer pan, then spread the broccoli around the chicken, trying your best to keep 1 layer of broccoli.


Air Fryer Chicken Drumsticks and Broccoli

5. Cook for 8 minutes, then open the air fryer and flip the drumsticks. Cook for an additional 8-10 minutes or until chicken is cooked through. Serve immediately and enjoy!


Air Fryer Chicken Drumsticks and Broccoli

This makes a total of 3 servings of Air Fryer Chicken Drumsticks and Broccoli. Each serving comes out to be 481 calories, 32.1g fats, 5.1g net carbs, and 39.2g protein.

NUTRITION CALORIES FAT CARBS FIBER NET CARBS PROTEIN
16.00 ounce bone-in, skin-on chicken 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 Chicken Drumsticks and Broccoli
Air Fryer Chicken Drumsticks and Broccoli

Prep Time: 5 minutes

Cook Time: 18 minutes

Serving Size: 3

Calories per serving: 481

Fat per serving: 32.1g


Air Fryer Chicken Drumsticks and Broccoli

This makes a total of 3 servings of Air Fryer Chicken Drumsticks and Broccoli. Each serving comes out to be 481 calories, 32.1g fats, 5.1g net carbs, and 39.2g protein.

The Preparation

  • 16 ounce chicken 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 taste

The Execution

  1. Gather and prep all ingredients. Cut broccoli into florets if needed. 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 taste.
  3. Drizzle the other half of the oil over the broccoli and season with salt and pepper to taste.
  4. Add the drumsticks to the air fryer pan, then spread the broccoli around the chicken, trying your best to keep 1 layer of broccoli.
  5. Cook for 8 minutes, then open the air fryer and flip the drumsticks. Cook for an additional 8-10 minutes or until chicken is cooked through. Serve immediately and enjoy!
https://www.ruled.me/air-fryer-chicken-drumsticks-and-broccoli/

The post Air Fryer Chicken Drumsticks and Broccoli appeared first on Ruled Me.

By: Craig Clarke
Title: Air Fryer Chicken Drumsticks and Broccoli
Sourced From: www.ruled.me/air-fryer-chicken-drumsticks-and-broccoli/
Published Date: Thu, 14 Mar 2024 09:22:23 +0000


Frequently Asked Questions

What is an example of a ketogenic meal?

It's never been easier to eat a ketogenic diet. It's just regular healthy eating with an extra twist. You can replace processed carbs with high-quality protein and fats.

This diet has many health benefits including increased energy, cognitive performance, better sleep and digestion. And you'll be able to do it all while enjoying delicious meals full of great-tasting ingredients.

What's a great example of a tasty ketogenic dish? It could look like grilled salmon over fresh kale, sprinkled with parmesan and paired in olive oil with roasted vegetables. You could make an omelet that is filled with bacon bits, flavorful bell and peppers, and melted cheddar cheese.

You don't have to go the easy way when you are trying to make your next keto dish. Quality ingredients will make any meal a success. So go ahead - get in the kitchen and explore new flavours while savouring healthy recipes for life-changing results!


Can I cheat 1 Day on keto?

Exploring options that bend the rules has never been easier. Information is flowing like water and it is tempting to ask if you could cheat for a day while still maintaining your healthy streak.

The truth is, however, not what you might expect. There is no room to compromise when it comes down to keto. Following a strict diet plan will help you reap the best results and encourage long-term sustainability when it comes to weight loss, overall health, and longevity.

Cheating on keto may derail any headway you've made toward your goals and discourage results as fast as you were able to achieve them. Consuming something oily or sweet signals to your body that it doesn't need it, and can hinder the benefits of keto.

It can be more difficult to avoid occasional lapses than sticking to a diet. This is why it is important to evaluate the impact of certain factors such as age, activity level, genetics, and hormonal balance.

Even though temptation is a common factor in making poor decisions, it is ultimately up to you to decide what is best for your lasting well-being.


Is the keto first week the hardest?

The first week of a ketogenic diet can be difficult. This diet requires major lifestyle changes that push most people outside of their comfort zones. It can seem daunting to think that you will be saying goodbye your favorite high-carb foods.

But don't fear! Don't worry! With the right support and information, this will be one the most rewarding weeks you ever have. With perseverance and dedication, you can not only survive, but thrive on ketogenic eating.

The key is to start slow - transitioning onto any new dietary plan takes time. It's normal to feel tired as you adapt to a lower-carb diet. But don't lose heart! You can replenish your energy levels by eating healthy fats and low sugar vegetables while still controlling your portion size.

It is important to remember that this won't last forever. Once your body adjusts, your cravings for high sugar carbs will ease. Hunger will naturally subside and your metabolism will remain energized throughout your day.

Emphasizing mental fortitude and taking tangible steps before jumping into ketosis can make all the difference in ensuring that the extremely daunting task doesn't seem so impossible after all!


Can you eat oatmeal on keto?

It can be difficult to find answers for unanswered questions. And when it comes to finding the right food choices for the keto diet, many still feel overwhelmed and lost. This is especially true for oatmeal, which is high in carbs.

But despite popular belief, oatmeal can be successfully integrated into a keto lifestyle - under the right circumstances. It all depends what type you buy, and how many you consume.

You need to look at the ingredients, such as nuts, seeds and other low-carb add-ons, that are combined into one deliciously nutritious dish. Moreover, pure oats are naturally rich in fibre, protein, vitamins, and minerals - making them highly content by nature without sacrificing the keto rulebook.

In addition to being mindful of portion sizes, oats should be added to your daily meals. Rather than running a marathon or going overboard with every overnight bowl you make - use self-control by exercising portion sizes while maximizing flavour potentials through innovative ingredients such as coconut milk, chia seeds, and cinnamon powder.

If done properly, oatmeal can make a great breakfast choice within a Keto nutrition plan. Don't let anyone tell your tastebuds that you have to stick to your principles. Proper prepping can yield serious results.


What happens the first week of keto?

Before you start to prepare for the ketogenic diet, it is important to do your research. You'll want to understand what foods are recommended and how many carbs you can have daily. It is essential to understand what foods will help you achieve the ideal balance of macronutrients.

Once you've mastered the basics, it's now time to create meals that will support your new lifestyle. Avoiding processed sugars and eating whole, unprocessed food will help your body acclimate to this new approach faster. The simple addition of more healthy fats and protein to each meal can help you curb your cravings while improving energy levels.

The next step is to master proper portion control and manage meal timings while following the ketogenic diet. This will enable your body into a state called ketosis, where it starts burning fat instead sugar for energy. This can be achieved by tracking macros, or consulting with a nutritionist to get one-on-1 advice.

When transitioning into keto, newcomers must take their time. They need to ensure that their bodies are ready for the change before they can go full throttle. This is a crucial step in the journey. It is vital to get adequate rest and keep hydrated. Give yourself at least three days before deciding if this is working for you or not -- everyone responds differently, so give your body some time and nurture it along the way!


Statistics

  • One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (25Trusted Source (healthline.com)
  • The ratio is often 60% fat, 35% protein, and 5% carbs. (healthline.com)
  • But, a 1-ounce slice of cheese delivers about 30% of the Daily Value for saturated fat, so if you're worried about heart disease, consider portion size when eating cheese. (eatingwell.com)
  • Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, less than 5% of energy intake is from carbohydrates (learn more in our beginner's guide for the ketogenic diet). (eatingwell.com)
  • It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted (healthline.com)

External Links

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How To

The Best Foods for a Ketogenic diet

To get the best ketogenic diet results, it is important to eat the right foods. You should eat plenty of protein and fats. Avoid processed and sugary foods.

You should eat lots and lots of whole food, as well as moderate amounts butter, avocado, coconut oil, butter, ghee, and other healthy oils. For maximum success, avoid refined sugar, bread, gluten, and all other grains.

To ensure that your body is receiving the maximum nutrition possible, choosing organic whenever you can should be a priority. Opting for free-range eggs also ensures you take on vital nutrients from concentrated sources naturally fed by their environment.

Enjoying delicious low-carb foods like broccoli, cauliflower and spinach can help curb cravings. You can include probiotic properties into your diet by eating fermented food. This has been linked to decreased inflammation and improved metabolic health.

Recipes using wild meats, such as partridge, duck, and venison can add variety to your menu plans while providing lean protein sources and minerals that aren’t always easily found in other food options.

It's all about creating a balance between eating fresh produce in its natural form plus adding nutrient-dense ingredients with the power to help you stay satisfied so you don't feel deprived or denied on this lifestyle change.



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