Elevate your meal prepping game with this high-protein, low-calorie BBQ Chicken, Sweet Potato, and Brussels Sprouts recipe. Using only an air fryer, this meal is not only quick and easy to prepare but also packed with muscle-building proteins. Save time and calories while enjoying a delicious, nutritious meal.
Ingredients
🐔 1 lb boneless, skinless chicken breast (preferably organic or from a trusted butcher)
🍗 1/2 cup BBQ sauce Sweet Baby Ray's Original
🌿 1 tbsp olive oil Bertolli Extra Virgin Olive Oil
🧂 1 tsp garlic powder McCormick Garlic Powder
🧂 1 tsp paprika McCormick Paprika
🌶️ 1/2 tsp black pepper McCormick Black Pepper
🧂 1/2 tsp salt
🍠 2 medium sweet potatoes
🌱 1 lb Brussels sprouts
🍶 Cooking spray Pam Cooking Spray
Instructions
1- Preparation:
Rinse and pat dry the chicken breasts. Marinate them with BBQ sauce in a large bowl or ziplock bag. Let the chicken marinate in the refrigerator for at least 15 minutes.
Wash and peel the sweet potatoes, then cut them into 1-inch cubes. Toss them in a bowl with olive oil, garlic powder, and a pinch of salt and pepper.
Trim the ends of the Brussels sprouts and cut them in half. Season with olive oil, paprika, salt, and pepper.
2- Cooking:
Preheat the air fryer to 375°F (190°C).
Spray the air fryer basket with cooking spray. Place the marinated chicken breasts in the basket. Cook for 12-15 minutes, flipping halfway through, until the internal temperature reaches 165°F (74°C).
Remove the chicken and let it rest. Add the cubed sweet potatoes to the air fryer basket. Cook for 10-12 minutes, shaking halfway through.
Finally, add the Brussels sprouts to the air fryer. Cook for 8-10 minutes, shaking the basket occasionally.
3- Assembly:
Slice the rested chicken into strips.
Equally divide the chicken, sweet potatoes, and Brussels sprouts into meal prep containers.
Prep Time: 20 minutes
Cook Time: 35 minutes
Total Time: 55 minutes
Servings: 4
Calories per Serving: Approx. 350 kcal
Proteins: 30g
Fats: 10g
Carbohydrates: 40g
Equipment:
- Air Fryer Cosori Air Fryer
- Sharp knife
- Cutting board
- Mixing bowls
- Kitchen tongs
Cooking Tips
- For extra flavor, add a splash of lemon juice to the Brussels sprouts before cooking.
- Ensure chicken is evenly coated in BBQ sauce for the best taste.
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