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Simple High Protein Garlic Chicken Dinner

This quick and easy high protein garlic chicken dinner is simple to prepare. The chicken breasts are marinated then cooked in the air fryer then added to a seasoned chickpea pan finished with a squeeze of lemon juice.

high protein garlic chicken and chick pea in a pan

Ingredients

Air Fryer Chicken Breasts

  • 4 Chicken Breasts
  • 1 tsp Salt
  • 1 tsp Ground Black Pepper
  • 1 tsp Garlic Granules (or powder)
  • 1 tsp Onion Granules (or powder)
  • 2 tbsp Vegetable Oil

Chickpea Mixture

  • 1 tin Chickpeas (with juice)
  • 100 g Spinach or Rocket
  • 1 tbsp Red Wine Vinegar
  • 2 Cloves of Garlic (sliced)
  • Salt and Pepper (to season)
  • Splash of lemon juice
chickpeas and spinach and rocket in a pan

How to make simple garlic chicken

STEP 1: In a bowl, coat the chicken breasts in oil. Add the onion and garlic granules with salt and pepper and mix until coated.

STEP 2: Place in the air fryer and set the time to 30 minutes and the temperature to 180℃. Halfway through turn over the chicken breasts. Ensure that your chicken’s internal temperature reaches 165°F before serving and that the juices run clear. Depending on the size of the chicken breasts they may need longer to cook.

STEP 3: Meanwhile add the oil the pan and fry the sliced garlic. Add some salt and pepper. Add the tin of chickpeas with the juice and heat through. Add the red wine vinegar and spinach and rocket and cook until wilted.

STEP 4: Cut the chicken breasts into strips and add to the pan. Mix through and serve, splashing a squeeze of lemon on top.

If you prefer crispy chicken try my Air Fryer Crispy Chicken Breasts.

Why You’ll Love This Garlic Chicken Recipe

  • High in protein: This dish is packed with quality protein from both the chicken and chickpeas, making it ideal for muscle repair and growth. Each portion has 49g of protein!
  • Nutrient-rich: Alongside protein, you’ll get a variety of essential nutrients from the spinach, rocket, and chickpeas, including iron, fibre, and vitamins.
  • Flavourful: The combination of garlic with the natural flavours of the chicken and the freshness of the greens creates a delicious and savoury taste experience.
  • Easy to make: With simple ingredients and straightforward instructions, this recipe is accessible for cooks of all skill levels.
  • Versatile: It’s perfect for a hearty dinner, but it can also be packed for a nutritious lunch the next day.
  • Satisfying: The balance of protein, fibre, and greens will leave you feeling full and content without being overly heavy.
  • Quick to prepare: This meal comes together quickly, making it a great option for busy weeknights when time is scarce.
  • Healthy: It’s a wholesome meal that supports a balanced diet without compromising on flavour.
  • Adaptable: You can easily customize this recipe by adding different herbs, spices, or vegetables according to your preference.
  • Meal prep friendly: It can be prepared in advance and stored for several days, making it a convenient option for meal prepping.
high protein garlic chicken and chick pea in a pan

High Protein Garlic Chicken

Rachel
Quick and easy garlic chicken with seasoned chickpeas and greens.
No ratings yet – be the first to rate this recipe
Prep Time 5 minutes
Cook Time 40 minutes
Total Time 45 minutes
Course Dinner, Lunch
Cuisine American, British
Servings 4
Calories 332 kcal

Ingredients
  

Air Fryer Chicken Breasts

  • 4 Chicken Breasts
  • 1 tsp Salt
  • 1 tsp Ground Black Pepper
  • 1 tsp Garlic Granules (or powder)
  • 1 tsp Onion Granules (or powder)
  • 2 tbsp Vegetable Oil

Chickpea Mixture

  • 1 tin Chickpeas (with juice)
  • 100 g Spinach or Rocket
  • 1 tbsp Red Wine Vinegar
  • 2 Cloves of Garlic (sliced)
  • Salt and Pepper (to season)
  • Splash of lemon juice

Instructions
 

  • In a bowl, coat the chicken breasts in oil. Add the onion and garlic granules with salt and pepper and mix until coated.
  • Place in the air fryer and set the time to 30 minutes and the temperature to 180℃. Halfway through turn over the chicken breasts. Ensure that your chicken's internal temperature reaches 165°F before serving and that the juices run clear. Depending on the size of the chicken breasts they may need longer to cook.
  • Meanwhile add the oil the pan and fry the sliced garlic. Add some salt and pepper. Add the tin of chickpeas with the juice and heat through. Add the red wine vinegar and spinach and rocket and cook until wilted.
  • Cut the chicken breasts into strips and add to the pan. Mix through and serve, splashing a squeeze of lemon on top.
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Nutrition

Calories: 332kcalCarbohydrates: 3gProtein: 49gFat: 13gSaturated Fat: 2gPolyunsaturated Fat: 5gMonounsaturated Fat: 3gTrans Fat: 0.1gCholesterol: 145mgSodium: 865mgPotassium: 1005mgFiber: 1gSugar: 0.2gVitamin A: 2415IUVitamin C: 10mgCalcium: 44mgIron: 2mg
Keyword free range chicken breast
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