THE HEALTHY CORNER

Healthy Air Fryer Parmesan Chicken with Broccoli

1/3 cup panko

1 ½ tbsp. plus ¼ tsp. Dijon mustard

1/4 cup finely grated Parmesan

2 c. broccoli florets 4 teaspoons olive oil ¼ c. low-fat plain yogurt

1/2 teaspoon dried oregano

Finely grated zest and juice of ½ lemon

Kosher salt and freshly ground black pepper

2 small boneless, skinless chicken breasts (about 6 ounces each)

Stir together the panko, Parmesan, 2 teaspoons of the olive oil, the oregano, pinch of salt and a couple grinds of pepper in a shallow bowl or small baking dish until thoroughly combined. Pat the chicken dry between a couple paper towels, then sprinkle lightly with salt and pepper. Brush both sides of the

chicken with 1 1/2 tablespoons of the Dijon, then press into the panko-parmesan mixture, making sure both sides are evenly coated. Toss the broccoli, remaining 2 teaspoons of the olive oil, a good pinch of salt and several grinds of pepper in a medium bowl until evenly coated. Preheat a 3.5-quart air fryer to 375 degrees F. Add the chicken to the air-fryer basket and cook until it’s starting to brown and crisp on the top, about 6 minutes. Flip the chicken over with tongs and position in the center of the basket, then scatter the broccoli around the perimeter. Continue air-frying until the chicken is crisp all over and an instant-read thermometer inserted in the middle registers 160 degrees F, and the broccoli is tender and charred, about 8 minutes more.

Meanwhile, stir together the yogurt, lemon zest and juice, remaining 1/4 teaspoon Dijon, a pinch of salt and several grinds of pepper in a small bowl. Serve alongside the chicken and broccoli for dipping.

Exercise Tip: Activity (1-hour duration) 160 lbs. (73 kg)

Activity

Burned)

Aerobics, low-impact (365)

Golfing, clubs (314)

Aerobics, water (402) Hiking (438)

Bicycling, 10 mph, leisure (292)

Running (606) Dancing, ballroom (219)

Skiing (314)

Elliptical trainer, moderate effort (365) Swimming laps (423) Walking, 3.5 mph (314)

(Calories

carrying