Air Fried Italian Chicken with Garlic Sauce

Gluten-Free, Lactose-Free, Dairy-Free, Sugar-Free, Keto, Paleo, & Wild Avocado Feel Great Protocol (*Tomato and Pepper are nightshades in the sauce)

Positive Nutrition Aspects

Brain-Healthy Food, Healthy Protein, Heart-Healthy Protein, Choline-Rich Food, Zinc-Rich Food, Sulfur-Rich Food, Potassium-Rich Food, Magnesium-Rich Food, Carotenoid Food, Vitamin B6-Rich Food, Vitamin B9-Rich Food, Vitamin B12-Rich Food, Vitamin C-Rich Food

Serves 3 to 4 as a protein entrée. Recommend portion for males is 6oz, while females is 4 oz

Equipment Needed

1. Air Fryer
2. Oil Sprayer
3. Instant Pot (if doing the Instant Pot variation for the sauce)
4. Colander
5. Measuring Spoons
6. Measuring Cup
7. Medium Sized Bowl
8. Skillet with Cover (if doing the stove and skillet variation)
9. Stove (if doing the stove and pot variation)

Ingredients

20 ounces skinless, boneless chicken breast or 28 oz skinless chicken legs (approximately 27 to 28% of a chicken leg is bone)
Italian herbs and spices to taste
3 cloves garlic minced
Avocado oil spray
Salt and pepper to taste

Sauce Ingredients
8 ounces about 1 medium green or red bell pepper
8 ounces about 1 medium onion, chopped
4-6 cloves of garlic, crushed or minced (more to taste)
2 tablespoon italian herbs
5 small tomatoes or 1 can (12 oz.) diced
1 bay leaf
1/2 teaspoon salt
2 teaspoon capers, (optional)
1 tablespoon olive or avocado oil

Instructions

1. Spray the chicken with the avocado oil and rub on the minced garlic.

2. Sprinkle the Italian herbs on generously.

3. Spray the chicken with the avocado oil a second time.

4. Set the Air Fryer to 400 degrees.

5. Set the timer to the following:

Chicken Breast – 20 minutes depending upon the thickness of the chicken breast

Chicken Legs – 18 to 20 minutes depending upon the meatiness of the chicken legs

6. Check the temperature to make sure that the chicken is cooked to 165 degrees Fahrenheit.

7. Serve and Enjoy (salt and pepper to taste).

8. Recommended serving approach: place the chicken on top of the herbed cauliflower rice and pour the sauce over top.

Instructions - Instant Pot Sauce

1. Wash the onion and bell pepper.

2. Cut green pepper into 1-inch strips.

3. Dice the onion.

4. Heat 1 tablespoon avocado or olive oil in Instant Pot on the saute setting. Add onion, green pepper, and garlic.

5. Saute until the onion is tender but not browned. Add tomatoes and capers (optional), bay leaf, and salt.

6. Bring to a boil on the saute setting.

7. Reduce to the “slow cooker” setting.

8. Cover.

9. Simmer for about 20 minutes.

10. Reduce setting to keep warm.

11. Remove the bay leaf before serving.

Instructions - Stove & Skillet Sauce

1. Wash the onion and bell pepper.

2. Cut green pepper into 1-inch strips.

3. Dice the onion.

4. Heat 1 tablespoon avocado or olive oil in the skillet on medium heat. Add onion, green pepper, and garlic.

5. Saute until the onion is tender but not browned. Add tomatoes and capers (optional), bay leaf, and salt.

6. Bring to a boil.

7. Reduce to a simmer.

8. Cover.

9. Simmer for about 20 minutes.

10. Set to low heat to keep warm.

11. Remove the bay leaf before serving.

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All of the recipes are lactose-free, gluten-free, and sugar-free.
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