Description
Experience the vibrant flavors of the Mediterranean in this impeccably balanced, high-protein weeknight dinner. Juicy chicken, hearty chickpeas, and crisp vegetables are infused with a lemon-herb marinade and air-fried to perfection in under 30 minutes.
Ingredients
Scale
- 1⅓ lbs (680 g boneless, skinless chicken breasts, cut into 1-inch cubes)
- 1 15-ounce can low-sodium chickpeas, rinsed and thoroughly drained
- 2 medium zucchini (1 lb total, sliced into ½-inch thick half-moons)
- 1 medium red bell pepper (deseeded and cut into 1-inch pieces)
- 1 small red onion (cut into thin wedges)
- 1 cup cherry tomatoes (left whole)
- 2½ tablespoons extra virgin olive oil
- ¼ cup fresh lemon juice (from 1-2 lemons)
- Zest of 1 lemon
- 1½ teaspoons dried oregano
- 1 teaspoon smoked paprika
- ½ teaspoon garlic powder
- ½ teaspoon black pepper
- 1 teaspoon Dijon mustard
- ⅓ cup pitted Kalamata olives (halved)
- ¼ cup crumbled feta cheese
- 3 tablespoons fresh dill (finely chopped)
Instructions
- Create the Marinade: In a large mixing bowl, whisk olive oil, lemon juice, zest, oregano, smoked paprika, garlic powder, black pepper, and Dijon.
- Combine Vegetables & Legumes: Add zucchini, red bell pepper, red onion, and chickpeas; toss to coat.
- Incorporate the Protein: Add chicken; toss well. Marinate 5 minutes.
- First Air Fry: Preheat air fryer to 390°F (200°C). Arrange chicken, bell pepper, and onion in a single layer (cook in 2 batches if crowded). Air-fry 8 minutes, shaking halfway.
- Final Air Fry: Add reserved zucchini, chickpeas, cherry tomatoes, and Kalamata olives to the basket; toss gently with par-cooked items. Air-fry 6–8 minutes, until chicken reaches 165°F (74°C) and vegetables are tender-crisp. Discard any leftover marinade that contacted raw chicken—do not pour it over cooked food.
- Finish and Serve: Transfer to a platter/bowls; top with feta and dill. Serve hot.
Notes
- Don’t Crowd the Basket: For the crispiest results, ensure the ingredients are in a single layer. If you have a smaller air fryer, cooking in two full batches is highly recommended for the best texture.
- Pat Dry for Perfection: For optimal browning on the chicken and vegetables, pat them dry with a paper towel before adding them to the marinade. Excess moisture can cause steaming instead of frying.
- Serving Suggestion: While a complete meal on its own, this dish pairs wonderfully with a side of whole-wheat couscous or a fresh cucumber and yogurt dip (tzatziki) to complement the Mediterranean flavors.
Nutrition Facts (per serving): Calories: 471 kcal | Total Fat: 20.7 g (Saturated Fat: 4.3 g) | Total Carbs: 25.4 g (Fiber: 7.3 g, Net Carbs: 18.1 g) | Protein: 46.3 g | Sodium: 508 mg
These values are approximate and may vary based on ingredients and preparation.
Nutrition
- Calories: 471