Chicken is a familiar food in Vietnamese family meals, providing a rich source of nutrition. Among them, chicken thighs – the soft, sweet meat that is easy to prepare – are always popular. However, frying chicken in the traditional way often makes many people afraid of the amount of fat that affects their health.
The air fryer was born as the perfect solution, helping you prepare delicious, crispy boneless, skinless chicken thighs while still ensuring health safety. This article will guide you how to make this dish in detail, from nutritional value, ingredients, instructions, to useful tips and answers to frequently asked questions.
Nutritional value:
Boneless, skinless chicken thighs are not only attractive in flavor but also provide many necessary nutrients for the body. A standard serving of about 100g boneless, skinless chicken thighs provides:
- Calories: 120-130 calories, helps provide energy without causing overweight.
- Protein: 20-22g, necessary for muscle building and recovery, as well as supporting other biological functions.
- Fat: 3-4g, with low fat, chicken thighs are suitable for those who want to control weight or reduce body fat.
- Carbohydrates: 0g, ideal for low-carb or ketogenic diets.
- In addition, boneless, skinless chicken thighs also provide important vitamins and minerals:
- Vitamin B6: Helps support brain function and metabolism.
- Niacin (Vitamin B3): Important for skin health, nervous system and digestive system.
- Phosphorus: Essential for strong bones and teeth, as well as cell function.
- Selenium: Antioxidant that helps protect cells from damage.
Ingredient:
To prepare boneless, skinless chicken thighs fried in an oil-free fryer, you need to prepare the following ingredients:
- Boneless, skinless chicken thighs: 4-6 pieces
- Olive oil: 1-2 tablespoons, helps increase flavor and helps spices stick evenly to chicken thighs.
- Salt: 1-2 teaspoons, used for seasoning.
- Pepper: 1 teaspoon, enhances flavor.
- Garlic powder: 1 teaspoon, adds a unique aroma.
- Chili powder (optional): 1 teaspoon, for those who like spicy food.
- Onion powder (optional): 1 teaspoon, adds flavor.
- Other spices: Depending on taste, you can add chili powder, basil, oregano, or BBQ seasoning.
Making:
Step 1: Prepare chicken
- Rinse and pat dry: Rinse the chicken thighs under cold water and pat dry with paper towels to remove excess water.
- Marinate chicken: Put chicken thighs in a large bowl, add olive oil, salt, pepper and prepared spices. Mix well so that the spices stick evenly to each piece of chicken thigh. Let the chicken absorb the spices for at least 20-30 minutes, or if possible, marinate overnight in the refrigerator for the flavors to penetrate deeper.
Step 2: Cook in an oil-free fryer
- Preheat the fryer: Before adding the chicken, heat the oil-free fryer at 180-200°C for about 5 minutes.
- Arrange the chicken in the fryer: Place the chicken thigh pieces in the fryer basket, making sure not to overlap each other so the chicken cooks evenly. If necessary, you can fry in batches.
- Fry the chicken: Fry the chicken for about 15-20 minutes, turning the chicken once in the middle of the process so that the chicken is cooked evenly and has a beautiful golden color. You can adjust the time depending on the size and thickness of the chicken thighs.
Step 3: Complete and enjoy
- Remove the chicken: Once the chicken is cooked, take it out and let it cool for a few minutes before enjoying.
- Serve with: You can serve with your favorite dipping sauce or sauce such as BBQ sauce, honey mustard sauce, or sweet and sour sauce.
Frequently asked Questions:
1. Does an oil-free fryer make chicken crispy?
- Yes, an air fryer can make chicken crispy on the outside and tender on the inside if you adjust the temperature and time appropriately. To make the chicken crispier, you can add a layer of flour or crispy flour before frying.
2. How long in advance can I marinate chicken?
- You can marinate the chicken for 30 minutes to several hours, even overnight in the refrigerator so that the chicken absorbs the flavors better. Marinating for a long time helps the spices penetrate deeply into the meat, creating a richer flavor.
3. Can I use other parts of the chicken?
- Yes, you can use chicken breasts or chicken wings. However, frying time and temperature may need to be adjusted to suit each type of meat. For example, chicken breasts need a shorter frying time because the meat is leaner and cooks more easily.
Tips:
- To make the chicken crispier: You can add a layer of flour or crispy flour before frying.
- Don’t put too much chicken: Don’t put too much chicken in the fryer at once, so the chicken has airy space, helping to fry evenly and crispy.
- Marinate the chicken: If you want the chicken to be more flavorful, try marinating the chicken with soy sauce or other sauces before frying.
- Check the temperature: Use a food thermometer to ensure the chicken thighs reach an internal temperature of 75°C to ensure food safety.
Cooking boneless, skinless chicken thighs in an oil-free fryer not only saves you time and effort, but also provides a healthy and delicious meal. With detailed instructions from preparing ingredients, marinating chicken to frying and useful tips, you can easily make this dish right at home. Thanks to the oil-free fryer, you don’t need to Worry about using too much grease, minimize fat consumption, keep your meals healthier. Furthermore, chicken thighs fried in an oil-free fryer will remain crispy on the outside and soft and moist on the inside, providing a wonderful culinary experience. Preparing boneless, skinless chicken thighs in an air fryer also opens up many creative opportunities for you to combine different spices, sauces and side dishes, creating rich meals. and variety for family and friends.