Welcome back, dear friends! Today, I’m thrilled to share a recipe that combines the comforting flavors of home with a modern twist: Air Fryer Chicken Emmer. It’s a delightful dish that brings together succulent, seasoned chicken breasts cooked to perfection in an air fryer and the nutty, wholesome goodness of emmer wheat, also known as farro. This recipe is about creating something special that’s easy enough for a busy weeknight yet delightful enough for a family gathering. So, grab a cup of coffee, and let’s dive into this comforting and delicious meal I’m sure your family will love.
Why You’ll Love This Recipe
- Quick and Easy: With a prep time of just 15 minutes and a cook time of 25 minutes, this dish is perfect for those evenings when you want a home-cooked meal without spending hours in the kitchen. The air fryer significantly cuts down cooking time while ensuring the chicken is juicy and perfectly cooked.
- Family-Friendly: The flavors are mild yet savory, making it a hit with both kids and adults. Plus, it’s a great way to introduce the whole family to the nutritional benefits of whole grains like emmer. This grain has a pleasant, nutty taste that is both hearty and versatile, making it a crowd-pleaser.
- Healthy and Nutritious: High in protein and fiber, this recipe is not only delicious but also nourishing. It’s a wholesome choice for anyone looking to balance flavor with nutrition. Emmer wheat is known for its high levels of magnesium, zinc, and iron, adding valuable nutrients to your meal.
- Minimal Cleanup: Cooking with an air fryer means less mess and easy cleanup, so you can spend more time enjoying your meal and less time scrubbing pots and pans. The air fryer basket is non-stick, making it easy to clean with just a quick rinse and wipe.
- Versatile: This recipe is flexible; you can adjust the seasonings to suit your family’s tastes or add your favorite veggies for extra flavor and nutrition. Consider adding a sprinkle of lemon zest or a dash of cayenne pepper for a different flavor profile.
The Recipe
Air Fryer Chicken Emmer
Prep time: 15 minutes
Cook time: 25 minutes
Temperature: 380°F
Servings: 4
Ingredients
- 4 boneless, skinless chicken breasts (about 1.5 lbs)
- 1 cup emmer wheat (also known as farro)
- 2 cups chicken broth
- 2 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp smoked paprika
- Salt and pepper to taste
- Fresh parsley for garnish (optional)
Instructions
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Prepare the Emmer: Rinse the emmer wheat under cold water. In a pot, combine the emmer and chicken broth. Bring to a boil, then reduce heat to low, cover, and simmer for 25 minutes until tender. Drain any excess liquid if needed. Emmer wheat can sometimes take a bit longer to cook, so taste test for tenderness.
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Preheat the Air Fryer: While the emmer cooks, preheat the air fryer to 380°F (190°C). Preheating ensures that the chicken begins cooking immediately, yielding a crisp exterior.
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Season the Chicken: Pat the chicken breasts dry with paper towels. In a bowl, mix the olive oil, garlic powder, onion powder, smoked paprika, salt, and pepper. Rub this mixture over the chicken breasts. Make sure each breast is evenly coated for the best flavor.
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Cook the Chicken: Place the seasoned chicken breasts in the air fryer basket in a single layer. Cook at 380°F for 15 minutes. Avoid overcrowding the basket to ensure even cooking.
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Flip and Finish Cooking: After 15 minutes, flip the chicken breasts and cook for an additional 10 minutes, or until the internal temperature reaches 165°F. Use a meat thermometer to ensure accuracy, as this guarantees the chicken is fully cooked and safe to eat.
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Rest and Serve: Remove the chicken from the air fryer and let it rest for 5 minutes. This resting period allows the juices to redistribute throughout the chicken, making it more succulent. Fluff the cooked emmer with a fork to separate the grains. Serve the chicken over a bed of emmer, garnished with fresh parsley if desired.
Helpful Tip: For added flavor, consider marinating the chicken in the olive oil and spices for 30 minutes before cooking. This allows the flavors to penetrate deeper into the meat, enhancing the overall taste.
Kitchen Tools You’ll Need
- Air Fryer: Essential for achieving that juicy, perfectly cooked chicken with a crispy exterior. If you don’t have an air fryer, a convection oven can be a substitute, though results may vary slightly.
- Medium Pot with Lid: For cooking the emmer until tender. A pot with a tight-fitting lid helps prevent too much steam from escaping, ensuring the grains cook evenly.
- Mixing Bowl: To combine the olive oil and spices for the chicken. A small whisk or fork can be handy for mixing.
- Measuring Cups and Spoons: To ensure the right balance of ingredients. Accurate measurements help in achieving consistent results every time.
- Tongs: For easily flipping the chicken breasts in the air fryer. Tongs provide a secure grip, preventing accidental burns.
- Meat Thermometer: To check the internal temperature of the chicken, ensuring it’s cooked to perfection. A digital meat thermometer provides quick and accurate readings.
The Benefits of Each Ingredient
- Chicken Breasts: A lean source of protein, they’re versatile and loved by all ages. They soak up the spices beautifully and cook quickly in the air fryer, making them a staple for many households.
- Emmer Wheat: This ancient grain is a fantastic source of fiber and nutrients, offering a chewy texture and nutty flavor that complements the chicken beautifully. Its nutritional profile supports heart health and digestion.
- Olive Oil: Adds a healthy fat component, ensuring the chicken remains moist and flavorful. Rich in monounsaturated fats, olive oil is a heart-healthy choice.
- Garlic and Onion Powder: These spices are pantry staples that add depth and richness to the chicken’s flavor. They are also convenient alternatives to fresh garlic and onions, saving prep time.
- Smoked Paprika: This spice introduces a subtle smokiness, enhancing the savory profile of the dish. It’s also rich in antioxidants, contributing to overall health.
- Chicken Broth: Used to cook the emmer, it infuses the grain with additional flavor, making every bite savory and satisfying. Opt for low-sodium broth to control salt levels in your dish.
What to Serve With This Dish
This Air Fryer Chicken Emmer is a versatile dish that pairs wonderfully with a variety of sides:
- Simple Green Salad: A crisp salad with a light vinaigrette adds freshness and balance to the meal. Consider adding seasonal fruits like apple slices or pomegranate seeds for a sweet contrast.
- Steamed Vegetables: Broccoli, asparagus, or green beans are great options that can be quickly prepared. Adding a squeeze of lemon juice over the veggies before serving can enhance their flavor.
- Crusty Bread: Serve with a slice of warm, crusty bread to soak up the delicious juices. A whole-grain or seeded loaf can complement the nutty emmer wheat well.
For more inspiration, you might enjoy my Roasted Vegetable Medley or Garlic Mashed Potatoes recipes, both of which make excellent accompaniments to this meal. These sides add color and additional textures, making your meal more satisfying and complete.
Storage & Leftover Tips
Storing leftovers properly ensures you can enjoy this dish for days to come:
- Refrigerate: Store any leftover chicken and emmer in separate airtight containers. They’ll keep well in the fridge for up to 3 days. Keeping them separate prevents the emmer from absorbing too much moisture from the chicken.
- Reheat: To reheat, place the chicken in the air fryer for a few minutes at 350°F, or until warmed through. The emmer can be reheated in the microwave or on the stovetop with a splash of chicken broth to keep it moist. Stirring occasionally prevents uneven heating.
- Freeze: If you’d like to freeze the chicken, wrap it tightly in plastic wrap and place it in a freezer-safe bag. It can be frozen for up to 2 months. Thaw overnight in the fridge before reheating. Freezing in individual portions can make future meals more convenient.
For more tips on storing and reheating meals, check out this helpful guide on food storage and safety. Proper storage not only maintains the quality of your food but also ensures safety.
In conclusion, this Air Fryer Chicken Emmer is a dish that brings comfort and joy to any table. It’s about savoring the simple pleasures of a home-cooked meal made with love. Whether you’re hosting a family dinner or just treating yourself to a wholesome meal, this recipe is sure to please. I hope this recipe becomes a staple in your home, just as it has in mine. Until next time, happy cooking!
Air Fryer Chicken Emmer
Ingredients
Equipment
Method
- Rinse the emmer wheat under cold water. In a pot, combine the emmer and chicken broth. Bring to a boil, then reduce heat to low, cover, and simmer for 25 minutes until tender. Drain any excess liquid if needed.
- While the emmer cooks, preheat the air fryer to 380°F (190°C).
- Pat the chicken breasts dry with paper towels. In a bowl, mix the olive oil, garlic powder, onion powder, smoked paprika, salt, and pepper. Rub this mixture over the chicken breasts.
- Place the seasoned chicken breasts in the air fryer basket in a single layer. Cook at 380°F for 15 minutes.
- After 15 minutes, flip the chicken breasts and cook for an additional 10 minutes, or until the internal temperature reaches 165°F.
- Remove the chicken from the air fryer and let it rest for 5 minutes. Fluff the cooked emmer with a fork.
- Serve the chicken over a bed of emmer, garnished with fresh parsley if desired.