Baked Chicken Parmesan with Sweet Potato Mash in the Air Fryer
This recipe combines the crispy, flavourful element of chicken and Parmesan with the soft, sweet taste of sweet potato mash, all cooked in a healthier way in an air fryer.
Equipment
- 1 Airfryer Fryinn Pro 5500
- 1 Raumgestalt Stort skærebræt
- 1 Shun Premier kokkekniv - 20 cm
- 1 Skålesæt sølvfarvet
- 1 Målebæger Rustfrit stål
- 1 køkkenvægt Cook Control 10200
- 1 Sæt med skeer
Ingredients
- 2 pcs Chicken breast Large
- 1 dl Breadcrumbs
- ½ dl Parmesan cheese Grated or in flakes
1 tsp Oregano Dried or fresh- ⅔ tsp Fresh basil Dried or fresh
- 3 gram Ginger
- 1 tsp Garlic powder
- 1 tsp Salt and pepper
- 1 pcs Egg
- 2 pcs Sweet potatoes
- 2 tbsp Butter
- ¼ cup Milk Adjust to consistency
- 1 pcs Fresh parsley Optional
Instructions
Prepare the Chicken:
- Start by cutting the chicken breasts in half so they are thinner. This ensures faster and more even cooking.
Bread the Chicken:
- In a bowl, combine breadcrumbs, Parmesan cheese, oregano, basil, garlic powder, salt and pepper.In another bowl, beat the egg.Dip each chicken breast half in the egg, then in the breadcrumb mixture, so it is completely coated.
Preheat the Air Fryer:
- Preheat your air fryer to 180°C. (Preprogram, or let it run for a few minutes before cooking)
Cook the Chicken:
- Place the breaded chicken breasts in the air fryer basket. Make sure they don't touch each other to ensure even cooking. Air fry for about 15-20 minutes, or until the chicken is golden and cooked through.Start the kitchen timer online here
Make the Sweet Potato Mash:
- While the chicken is cooking, peel and dice the sweet potatoes. Boil them in a pot of water until tender (about 25 min). Drain the water and mash the potatoes with butter and milk until they reach the desired consistency. Season with salt and pepper.
Serving:
- Serve the baked chicken Parmesan with the sweet potato mash. Garnish with fresh parsley, and a little grated cheese on top if desired.
Notes
Raw chicken kitchen hygiene:
Good kitchen hygiene is essential, especially when handling raw chicken breasts, to prevent cross-contamination and the spread of bacteria such as Salmonella and Campylobacter. Here are some important guidelines: Keep Chicken Separate:Store raw chicken breasts separately from other foods, especially those eaten raw, such as salads or fruit. Use a Separate Cutting Board and Knives:
Use a separate cutting board and knives for raw chicken to avoid cross-contamination with other foods. Wash Your Hands Thoroughly:
Wash your hands thoroughly with soap and water both before and after handling raw chicken. Clean Surfaces and Utensils:
Clean and disinfect all surfaces and utensils that have been in contact with raw chicken, including cutting boards, knives and the kitchen counter. Avoid Washing the Chicken:
Washing raw chicken is not recommended, as it can spread bacteria through kitchen spray. Cook Chicken to a Safe Temperature:
Cook the chicken to an internal temperature of at least 75°C to ensure that all harmful bacteria are killed. Store Raw Chicken Correctly:
Store raw chicken in the refrigerator at a safe temperature (below 5°C) and use it within its use-by date. By following these guidelines, you can help ensure that you and your family avoid foodborne illnesses related to improper handling of raw chicken.
Nutrition
Calories: 310kcalCarbohydrates: 38gProtein: 16gFat: 10gSaturated fat: 5gPolyunsaturated fat: 1gMonounsaturated fat: 3gTrans fat: 0.04gCholesterol: 22mgSodium: 970mgPotassium: 151mgFiber: 3gSugar: 3gVitamin A: 434IUVitamin B1: 0.5mgVitamin B2: 0.3mgVitamin B3: 4mgVitamin B5: 0.4mgVitamin B6: 0.1mgVitamin B12: 0.5µgVitamin C: 1mgVitamin D: 0.1µgVitamin E: 0.2mgVitamin K: 17µgCalcium: 399mgIron: 3mgMagnesium: 36mgPhosphorus: 264mgSelenium: 19µgZinc: 1mgFolic acid: 41µgNet carbohydrates: 35g
