Protein Swap | Air Fryer Crispy Parmesan-Panko Chicken
with Spiced Garlic Green Beans & Lemony Rice
Cooking time
20 minutes
Servings
2/4
Calories
830 /serving
Fry like the wind! With less oil and less cleanup than traditional frying techniques, the Air Fryer is your ticket to take off in new directions. A classic dinner never looked or cooked so good. Start with green beans, blistered with spices and garlic. Next, chicken breasts are dunked in flour, egg and then a final coating of panko and Parmesan to create a crust. They come out golden-crisped outside and moist inside—just looking for their lemon.
We will send you:
- 2 Canadian-raised chicken breasts (air chilled)
- 300g Green beans
- 2 Garlic cloves
- 1 Lemon
- 20g All-purpose flour
- 40g Panko
- 160g White rice
- 25g Parmigiano Reggiano (contains rennet)
- 6g Meat Up spices (garlic, salt, onion, paprika, cayenne pepper, sunflower oil, oregano, thyme)
Contains: Eggs, Milk, Wheat
You will need:
Medium pot
Zester
Whisk
Oil
Salt & pepper (S&P)
1 or 2 Eggs
Basting brush
Air fryer
Total Fat
23 g
Saturated Fat
6 g
Sodium
630 mg
Total Carb
100 g
Sugars
6 g
Protein
58 g
Fibre
7 g
Preparation
Cook the rice
Preheat the air fryer to 350°F. Lightly oil the basket. In a medium pot, combine the rice, 1 ¼ cups water and 1 tsp salt (double the water and salt for 4 portions); bring to a boil. Reduce the heat, cover and simmer, 17 to 20 min., until the rice is tender and the water has been absorbed. Remove from the heat and let sit, covered, for 5 min. Fluff the rice.
Fry the green beans
Meanwhile, thinly slice the garlic. Remove the stem ends of the green beans. In a large bowl, combine the green beans, a drizzle of oil, ½ the spices and S&P. Place in the air fryer basket and fry, 3 min., until partially cooked. Add the garlic; shake well. Fry, 3 to 4 min., until blistered and tender. Transfer to a plate and keep warm. Wipe out the air fryer basket and increase the temperature to 400°F.
Prepare the chicken
Meanwhile, in a shallow bowl, combine the flour and S&P. In a second shallow bowl, whisk 1 egg (double for 4 portions) until smooth. In a third shallow bowl, combine the panko and ⅔ of the cheese. Pat the chicken dry with paper towel; season with the remaining spices and S&P. Working one at a time, coat the chicken in the flour (pressing to adhere), then in the egg (letting any excess drip off), then in the panko mixture (pressing to adhere).
Fry the chicken
Lightly oil the air fryer basket. Place the chicken* in the basket and lightly brush or spray with oil. Fry, flipping and lightly oiling halfway, 17 min., until cooked through. Transfer to a paper towel-lined plate.
Season the rice
Meanwhile, zest and quarter the lemon. To the pot of rice, add the lemon zest; stir well.
Plate your dish
Divide the rice between your plates. Top with the chicken and green beans. Sprinkle the green beans with the remaining cheese. Garnish with the lemon wedges. Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
