Air Fryer Chicken Thighs with Roasted Vegetables and Whipped Feta Sauce

Ingredients

• 4 pieces Boneless Chicken Thighs (trim excess fat and cut each thigh in half)
• 4 tbsp Olive Oil (extra virgin recommended; 3 tbsp for chicken marinade, 1 tbsp for sauce)
• 0.5 tsp Garlic Powder (for chicken marinade)
• 0.5 tsp Dried Rosemary
• 1 tsp Dried Basil
• 0.5 tsp Smoked Paprika
• 0.5 tsp Dried Thyme
• 1 tsp Salt (plus a pinch for the sauce)
• 0.25 tsp Black Pepper (pinch for the sauce)
• 1 piece Red Bell Pepper (sliced into long strips, then halved for bite‑size pieces)
• 1 piece Green Bell Pepper (sliced into long strips, then halved for bite‑size pieces)
• 1 large piece Carrot (peeled, cut lengthwise then diced into small cubes)
• 1 medium piece Red Onion (halved, one half sliced into thin strips)
• 8 oz White Mushrooms (sliced evenly)
• 3.5 oz Feta Cheese (crumbled before blending)
• 0.25 cup Greek Yogurt (plain, full‑fat for creaminess)
• 0.5 piece Lemon (juice only, from half a lemon)
• 1 clove Garlic Clove (pressed or minced)
• 1 tbsp Pumpkin Seeds (optional garnish for crunch)

Instructions

1. Trim and halve chicken

   Place the 4 boneless chicken thighs on a cutting board, trim any excess fat, and cut each thigh in half lengthwise.

   Time: PT5M

2. Make chicken marinade

   In a small bowl combine 3 tbsp olive oil, 0.5 tsp garlic powder, 0.5 tsp dried rosemary, 1 tsp dried basil, 0.5 tsp smoked paprika, 0.5 tsp dried thyme, a pinch of salt and pepper. Stir until a thick paste forms.

   Time: PT3M

3. Marinate chicken

   Add the chicken pieces to a large mixing bowl, pour half of the prepared marinade over them, and toss until fully coated. Cover with plastic wrap and refrigerate for 30 minutes.

   Time: PT30M

4. Prep vegetables

   Slice the red and green bell peppers lengthwise, then cut the strips in half. Peel and dice the carrot into small cubes. Halve the red onion and slice one half into thin strips. Slice the white mushrooms evenly.

   Time: PT10M

5. Marinate vegetables

   Place all prepared vegetables in a second mixing bowl, add the remaining half of the herb‑olive oil paste, and toss until evenly coated. Cover and refrigerate for 30 minutes.

   Time: PT30M

6. Air‑fry chicken first

   Arrange the marinated chicken pieces in a single layer in the air fryer basket. Set the air fryer to 375°F (190°C) and cook for 5 minutes.

   Time: PT5M

   Temperature: 190°C

7. Add vegetables and finish cooking

   Add the marinated vegetables to the basket with the partially cooked chicken, stir gently to combine, then set the air fryer to 350°F (180°C) for 15 minutes. After 6 minutes, open the basket and give everything a quick stir for even browning.

   Time: PT15M

   Temperature: 180°C

8. Prepare whipped feta sauce

   In a blender combine 3.5 oz feta cheese, 0.25 cup Greek yogurt, a drizzle of olive oil, the juice of half a lemon, and 1 minced garlic clove. Blend until smooth and creamy.

   Time: PT5M

9. Plate and garnish

   Spread a generous spoonful of the whipped feta sauce on each serving plate, pile the roasted vegetables on top, and place the chicken pieces over the veg. Sprinkle with pumpkin seeds or mixed seeds if desired.

   Time: PT3M

Nutrition Facts

Calories

460

Protein

32g

Carbohydrates

16g

Fat

28g

Fiber

5g