Enjoy perfectly juicy roast chicken cooked effortlessly in an air fryer. Our flavorful spice mix adds a delicious touch, or feel free to use your favorite seasoning blend for a personalized twist!
Equipment
- Air Fryer
- Large Mixing Bowl
- Measuring Spoons
- Tongs
- Meat Thermometer/Temperature Probe
- Sharp Knife
- Cutting Board
- Paper Towels
Ingredients
- 2.25 kg Whole chicken
- 3 tbsp Vegetable oil
- 1 tsp Smoked paprika
- 1 tsp Dried mixed herbs
- 1 tsp Garlic granules
Instructions
- Prepare the chicken by removing the string and anything in the cavity. Combine the oil, paprika, dried herbs and garlic granules with ½ tsp salt and plenty of freshly ground black pepper in a small bowl. Put the chicken in a large bowl, then rub the chicken all over with the spiced veg oil.
- Heat the air-fryer, if necessary, to 180C then carefully put the chicken into the air-fryer, breast-side down. Cook for 30 mins, turn the chicken over and cook for a further 10 mins. Turn the heat up to 200C and cook for a final 10-15 mins to crisp the skin, until a temperature probe reaches 70C when inserted at the thickest part of the chicken or the juices run clear when pierced.
Notes
Nutrition per Serving
| kcal | Fat | Saturates | Carbs | Sugars | Fibre | Protein | Salt |
|---|---|---|---|---|---|---|---|
| 409 | 26g | 6g | 1g | 0g | 0.3g | 44g | 0.7g |
Recommendations for a Healthy Air-Fryer Roast Chicken Recipe:
- Choose Leaner Cuts: Use skinless chicken or trim excess fat from the chicken before cooking to reduce fat content.
- Use Heart-Healthy Oils: Substitute vegetable oil with olive oil or avocado oil for healthier fat options.
- Season with Herbs and Spices: Add herbs like rosemary, thyme, and oregano to reduce the need for extra salt while boosting flavor.
- Include Vegetables: Add vegetables like carrots, potatoes, or zucchini to the air fryer to roast alongside the chicken for a balanced meal.
- Reduce Sodium: Use low-sodium spices and avoid adding extra salt if possible.
- Monitor Portion Sizes: A serving of chicken should be about the size of your palm to maintain healthy portion control.
- Check Internal Temperature: Ensure the chicken reaches an internal temperature of 74°C (165°F) to avoid undercooking while maintaining juicy meat.
- Serve with Whole Grains: Pair the chicken with quinoa, brown rice, or whole-grain bread for added fiber and nutrients.
- Marinate Overnight: Marinate the chicken in a mix of Greek yogurt, lemon juice, and spices for added tenderness and flavor without extra calories.
- Avoid Heavy Sauces: Skip calorie-dense sauces and opt for light, homemade gravy or a lemon vinaigrette for a healthier accompaniment.
