Air Fryer Easy Orange Chicken Sheet Pan Meal

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Air Fryer Easy Orange Chicken Sheet Pan Meal is a delicious and fast dish. Chicken, olive oil, broccoli florets, red & yellow bell pepper, seasonings, and carrots are combined to prepare this tasty meal. This one-pan meal prepares fast in 33 minutes, perfect to prepare for busy days. Air Fryer Easy Orange Chicken Sheet Pan Meal is inspired by Asian cuisine. It is safe for a dairy-free diet as it doesn’t contain any cheese or cream in it. Serve this chicken with Bok Choy, green beans, or sesame slaw. Easily make this chicken in advance for meal planning, as it stores and rewarms nicely.

STATS:

  • Calories: 390 kcal
  • Time for prep: Fifteen minutes
  • Cooking Time: Eighteen minutes
  • Total Time: 33 minutes
  • Cuisine: Asian
  • Servings: 4
  • Course: Dinner
  • Diet: High-Protein
  • Serving Size: 1 portion

EQUIPMENT:

  • Air fryer
  • Large mixing bowl
  • Cutting board
  • Measuring cups and spoons
  • Knife
  • Silicone brush

INGREDIENTS:

CHICKEN:

  • ½ tsp. paprika
  • 1 lb. chicken breast
  • ½ tsp. onion powder
  • 1 tbsp. olive oil
  • ½ tsp. garlic powder
  • Salt and black pepper

VEGETABLES:

  • 2 cups broccoli florets
  • 1 red bell pepper
  • 1 yellow bell pepper
  • 1 medium carrot
  • 1 tbsp. olive oil

ORANGE SAUCE:

  • ½ cup fresh orange juice
  • One tsp. minced garlic
  • 1 tbsp. orange zest
  • 2 tbsp. low-sodium soy sauce
  • 1 teaspoon cornstarch
  • 1 tbsp. water
  • One tbsp. honey

INGREDIENT NOTES:

CHICKEN:

  • Chicken breast is utilized to prepare this dish. Cut them into equal-sized pieces to cook them uniformly. Utilize the chicken thighs instead to make it juicier and more flavorful.

OLIVE OIL:

  • It will help the seasoning to stick to the chicken and vegetables, and also help them to get brown. It will make them flavorful and also add good fat content to the dish.

BROCCOLI:

  • Use the broccoli in the dish to include an enormous quantity of fiber and vitamins. It is best to use the fresh florets to provide a good texture and taste, but the frozen version also works.

BELL PEPPER:

  • It is added to provide the color, sweet taste, and antioxidants in this meal. Use both red and yellow bell peppers to make it look good.

CARROTS:

  • It is added to provide the natural sweet taste and crunchy flavor in the dish. Make the thin slices to ensure equal cooking in the air fryer.

ORANGE JUICE & ZEST:

  • Use the orange juice and zest to give a nice citrus taste and aroma in the dish. Avoid using the bottle’s juice or zest as it doesn’t provide strong results.

SOY SAUCE:

  • It will add the savory taste and balance the sweet taste of the orange sauce. It is best to use the low-sodium varieties to control the salt.

HONEY:

  • It will add a natural sweet taste and help to make the sauce smooth and shiny. Use the maple syrup instead if required.

CORNSTARCH:

  • It will help to thicken the consistency of the sauce to coat the vegetables and chicken equally.

INSTRUCTIONS:

  1. Now warm the air fryer at 193° C.
  2. Add the seasonings, olive oil, and chicken to the vessel and mix to coat it.
  3. Then add the bell peppers, carrots, and broccoli to the olive oil in a separate vessel and mix them.
  4. Put the vegetables and chicken in one layer in basket & air-fry for 10 minutes.
  5. Add the orange juice, & zest, honey, garlic, and soy sauce to the small pan and whisk to combine them.
  6. Prepare the slurry of cornstarch by combining the water & cornstarch.
  7. Add the slurry and cook on a moderate flame for 2 to 3 minutes.
  8. Shake the basket after ten minutes, then cook for another 8 minutes.
  9. Add the vegetables and cooked chicken on the plate and drizzle the orange sauce over them.
  10. Mix them gently to coat & serve.

SERVING SUGGESTIONS:

GRAINS:

  • Brown Rice
  • Jasmine Rice
  • Quinoa
  • Cauliflower Rice
  • Coconut Rice

VEGETABLE SIDES:

  • Steamed Edamame
  • Sugar Snap Peas
  • Bok Choy
  • Green Beans
  • Roasted Asparagus

SALADS:

  • Asian Cucumber Salad
  • Sesame Slaw
  • Napa Cabbage Salad
  • Mixed Greens Salad
  • Mandarin Spinach Salad

GARNISHES:

  • Sesame Seeds
  • Green Onions
  • Fresh Cilantro
  • Crushed Peanuts
  • Orange Zest

SOUPS:

  • Miso Soup
  • Egg Drop Soup
  • Vegetable Soup
  • Wonton Soup
  • Hot and Sour Soup

LOW-CARB OPTIONS:

  • Cauliflower Fried Rice
  • Zucchini Noodles
  • Cabbage Stir-Fry
  • Broccoli Rice
  • Shirataki Noodles

BEVERAGES:

  • Green Tea
  • Jasmine Tea
  • Sparkling Water with Orange
  • Iced Herbal Tea
  • Lemon Water

DESSERT:

  • Fresh Orange Slices
  • Mango Sorbet
  • Pineapple Chunks
  • Mixed Berry Bowl
  • Coconut Chia Pudding

TIPS:

  • Don’t overcrowd the basket, as the chicken will not get crisp well.
  • Make the small-sized vegetables into equal-sized pieces.
  • Add the fresh orange juice to provide a good taste.
  • Shake the basket in between times to cook the chicken equally.

STORAGE INFORMATION:

FRIDGE:

  • Add the remaining dish to the tight vessel & stock for 4 days.

FREEZER:

  • Prepare the portions of the dish and freeze for 2 months.

FAQs:

Can I utilize chicken thighs to prepare this dish?

  • Utilize the chicken thighs to make the dish flavorful and juicier.

Will I make the meal in advance?

  • Yes, prepare the sauce and chop the vegetables, and store and roast them fresh.

What vegetables are best to prepare the dish?

  • It is best to use the bell pepper, zucchini, snap peas, carrots & broccoli, as they cook nicely in the air fryer.

How to prepare the gluten-free dish?

  • Use the tamari instead of soy sauce to make the dish gluten-free.

NUTRITIONAL INFORMATION:

Calories: 390 kcal

Net Carbs: 18 g

Iron: 0.002 g

Total Carbs: 22 g

Vitamin A: 0.0006 g

Fiber: 4 g

Calcium: 0.08 g

Protein: 35 g

Serving Size: 1

Sodium: 0.54 g

Serving: 4

Potassium: 0.78 g