If you are looking for a breaded chicken recipe in an air fryer accompanied by healthy creamed spinach, This combination is perfect for a post-workout lunch or dinner..
It's a complete dish, satiating and balanced: lean protein, vegetables and a light creamy sauce that brings everything together without making it heavy.
and the best: Prepared in less than 25 minutes.
whyand This recipe is ideal afterands to train
After doing sports you don't need anything complicated.
you need:
- Good protein (pollo).
- Vegetables that provide fiber and micronutrients (spinach).
- Something creamy that makes the dish more appetizing without excess fat.
This combination does all that and is also easy to repeat in weeks with little time..
How to make breaded chicken in an air fryer step by step
1. Bread and cook the chicken
Dip the chicken fillets in beaten egg and then in breadcrumbs..
Place them in the air fryer and cook 200 ºC during 4 minutes per side, until golden and crispy.
The airfryer allows you to achieve a crispy breading with less fat than traditional frying..
2. Prepare the light creamed spinach
While the chicken is cooking:
- Chop the onion and sauté it in a pan with a little olive oil until golden..
- Add the spinach and cook until reduced..
- Add the spelled flour and stir well so that it toasts slightly..
- Add the vegetable drink or milk little by little, stirring to avoid lumps.
- Cook for a few minutes until thickened.
- Add grated cheese to taste and mix until melted..
You will get a soft and light cream that perfectly envelops the chicken..
Tips to make creamed spinach perfect
- Add the drink little by little to control the texture.
- If it is too thick, Add a small extra splash of milk.
- Reduce la cantidad de queso, si buscas una versión más ligera.
- Puedes añadir un poco de queso cottage o ricotta, para aumentar la proteína.
How to integrate it into your week
This is one of those dishes that you can use strategically..
I use it:
- As a post-workout meal.
- Cena completa si he tenido un día activo.
- As a base dish to which I can add brown rice or potatoes if I need more energy.
Besides, You can leave the spinach made in advance and just bread the chicken at the moment.
Cooking like this is not improvising.
It is repeating structures that you know work.
Easy variations
- Substitute chicken for turkey.
- Make the chicken unbreaded if you want a lighter version.
- Add nutmeg to spinach for a classic touch.
- Swap spelled flour for wheat flour or cornstarch.
Frequently asked questions
Can you make breaded chicken without an air fryer??
Yeah, in oven at 200 ºC about 15–18 minutes or in a frying pan with a little oil.
Is creamed spinach healthy??
Depends on the amount of fat added. In this version we use a vegetable drink and little fat, so it is a balanced option.
¿Se puede preparar con antelación?
Spinach yes. el pollo empanado es mejor hacerlo al momento en la airfryer, para mantener el crujiente.
If you are looking for easy dishes that fit into your sports routine...
You don't need complicated recipes.
Necesitas combinaciones base que puedas repetir sin pensar demasiado y pollo empanado en airfryer además de sencillo es saludable.
When you have 10–15 balanced dishes that you know work, stop improvising every day.
And so, in addition to helping you perform better, greatly reduces mental load.
