Low Sodium Air Fryer Crispy Chicken
Indulge in the perfect guilt-free comfort food with this Low Sodium Air Fryer Crispy Chicken recipe, a healthier twist on a classic favorite. Marinated in low-fat buttermilk for ultimate tenderness, the chicken is coated in a flavorful blend of garlic powder, smoked paprika, and oregano before being crusted with unsalted panko and air-fried to golden perfection. With no deep frying and minimal oil, this heart-friendly dish delivers all the crispy goodness you crave without the excess sodium or fat. Ready in under an hour, it's ideal for a quick weeknight dinner or a crowd-pleasing main course. Pair it with steamed veggies or a vibrant side salad for a satisfying and balanced meal that everyone will enjoy!
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Ingredients
- 4 pieces Chicken breasts or thighs, boneless and skinless
- 1 cup Buttermilk, low fat
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Paprika
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Smoked paprika
- 0.5 teaspoon Dried oregano
- 1 cup All-purpose flour
- 1 cup Panko breadcrumbs, unsalted
- 0 Olive oil spray
Directions
Step 1
Begin by placing the boneless, skinless chicken breasts or thighs in a shallow dish and cover them with the low fat buttermilk. Refrigerate and let marinate for at least 20 minutes to impart moisture and tenderness.
Step 2
While the chicken is marinating, prepare the seasoning mixture. In a medium bowl, combine the garlic powder, onion powder, paprika, black pepper, smoked paprika, and dried oregano. Divide this mixture in half.
Step 3
In another bowl, mix together the all-purpose flour and half of the seasoning mixture.
Step 4
In a third bowl, combine the panko breadcrumbs with the remaining half of the seasoning mixture.
Step 5
Once the chicken has finished marinating, remove each piece from the buttermilk, letting excess drip off, and dredge it in the seasoned flour. Ensure each piece is evenly coated.
Step 6
Next, dip the floured chicken into the buttermilk again, followed by a thorough coating in the seasoned panko breadcrumbs. Press gently to adhere the breadcrumbs firmly to the chicken.
Step 7
Preheat your air fryer to 375°F (190°C) for about 3-5 minutes. While waiting, let the coated chicken rest to enhance the crust's adherence.
Step 8
Arrange the chicken pieces in the air fryer basket in a single layer to ensure even airflow. Depending on the size of your air fryer, you might need to cook in batches.
Step 9
Lightly spray the surface of the chicken with olive oil spray to enhance crispiness without adding excess sodium.
Step 10
Air fry the chicken for 18-20 minutes, flipping halfway through to ensure even browning. The internal temperature should reach at least 165°F (74°C).
Step 11
Once cooked, remove from the air fryer and let rest for a few minutes before serving. This will help the juices redistribute in the meat.
Step 12
Serve the low sodium crispy chicken with your choice of side dishes, such as a fresh salad or steamed vegetables, for a balanced meal.
Nutrition Facts
| Serving size | (1191.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2191.0 |
| Total Fat 35.4g | 0% |
| Saturated Fat 9.7g | 0% |
| Cholesterol 601.6mg | 0% |
| Sodium 1658.9mg | 0% |
| Total Carbohydrate 203.6g | 0% |
| Dietary Fiber 10.3g | 0% |
| Total Sugars 13.3g | |
| Protein 251.1g | 0% |
| Vitamin D 134.0IU | 0% |
| Calcium 529.4mg | 0% |
| Iron 18.9mg | 0% |
| Potassium 2546.3mg | 0% |
Source of Calories