Introduction
When it comes to comfort food, few dishes are as beloved as chicken and dumplings. This classic recipe has been passed down through generations, bringing warmth and satisfaction to family gatherings. But what if you could enjoy this hearty dish with a healthier twist? Enter the high protein chicken and dumplings air fryer recipe!
Using an air fryer not only reduces the need for excess oil but also allows you to create a dish that is both nutritious and delicious. With lean chicken, flavorful vegetables, and fluffy dumplings, this recipe is a great way to enjoy a traditional favorite while boosting your protein intake. Let’s dive into the details of this easy and satisfying meal!
Recipe Overview
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Servings: 4
Ingredients
- 1 pound boneless, skinless chicken breasts, diced
- 1 cup low-sodium chicken broth
- 1 cup carrots, diced
- 1 cup celery, diced
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 cup whole wheat flour
- 1 tablespoon baking powder
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1 cup milk (or a dairy-free alternative)
- 1 tablespoon olive oil
- Fresh parsley, chopped (for garnish)
Instructions
- Preheat your air fryer to 375°F (190°C).
- In a large bowl, combine the diced chicken, carrots, celery, onion, and garlic. Drizzle with olive oil and season with salt and pepper. Toss to coat evenly.
- Add the chicken broth to the mixture and stir until everything is combined.
- In a separate bowl, whisk together the whole wheat flour, baking powder, and salt.
- Gradually add the milk to the dry ingredients, stirring until a soft dough forms.
- Using a spoon, drop spoonfuls of the dumpling mixture onto the chicken and vegetable mixture in the air fryer basket.
- Carefully place the air fryer basket into the preheated air fryer and cook for 15-20 minutes, or until the chicken is cooked through and the dumplings are fluffy.
- Once cooked, remove the basket and let it cool for a few minutes.
- Garnish with fresh parsley before serving.
- Enjoy your high protein chicken and dumplings while hot!
Why Use an Air Fryer?
The air fryer has become a game-changer in many kitchens. By circulating hot air around the food, it creates a crispy texture without the need for excessive oil. This method not only makes dishes healthier but also allows for quicker cooking times. In this recipe, the air fryer enhances the flavors while ensuring that the chicken remains tender and juicy.
Benefits of High Protein Meals
Incorporating high protein meals into your diet can support muscle growth, aid in weight management, and keep you feeling fuller for longer. Chicken is a fantastic source of lean protein, making it an excellent choice for this dish. By using whole wheat flour for the dumplings, you’re also adding a nutritional punch, as it contains more fiber and nutrients compared to regular flour.
Variations and Additions
Feel free to customize this recipe to suit your tastes! You can add other vegetables like peas, corn, or green beans for extra nutrition and flavor. For a spicier kick, consider adding a pinch of cayenne pepper or some diced jalapeños. If you prefer a creamier sauce, stir in a bit of cream cheese or Greek yogurt before serving.
Storage Tips
This high protein chicken and dumplings dish is perfect for meal prep! Store any leftovers in an airtight container in the refrigerator for up to three days. When reheating, add a splash of chicken broth to maintain moisture and prevent the dumplings from becoming too dry.
Frequently Asked Questions
1. Can I use frozen chicken in this recipe?
Yes, you can use frozen chicken, but make sure to thaw it completely before starting. This will ensure even cooking throughout the dish.
2. Are there any substitutes for whole wheat flour?
If you prefer, you can use all-purpose flour or gluten-free flour as an alternative. Just keep in mind that the texture might vary slightly.
3. How can I make this recipe dairy-free?
To make this recipe dairy-free, use almond milk or coconut milk instead of regular milk and substitute with a dairy-free alternative for any added creaminess.
4. Can I cook this recipe in a traditional oven?
Absolutely! You can bake this dish in a preheated oven at 375°F for about 30-35 minutes. Cover it with aluminum foil during the first half of cooking to keep the moisture in.
Final Thoughts
This high protein chicken and dumplings air fryer recipe is a delightful way to enjoy a classic dish with a healthy twist. With its easy preparation and mouthwatering flavors, it’s sure to become a family favorite. Whether you’re cooking for yourself or a crowd, this recipe is versatile enough to adapt to various tastes and dietary needs.
Try it out today and experience the comforting goodness of chicken and dumplings, all while keeping your health goals in check. Happy cooking!
