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Air fried chicken thigh has become one of my favorite #SameFood proteins in the past few years. It was safe while I was diabetic. It is inexpensive. Readily available at grocery stores we frequent. And painless to cook. Also, if you’re wondering, this is keto, Whole30, and paleo friendly.
It only takes about 15 minutes active time from start to finish. In my 6 quart air fryer, I can fit four chicken thighs and a pound of green beans. So, hypothetically, I can feed all four of us with this meal. (I say hypothetically because my son frequently decides that he hates chicken and will not touch it.)
Chicken thigh is skin on, bone in. I do not recommend using boneless skinless. If you wanted to, you could remove the bone before cooking. You would need to reduce the cooking time though. And removing the bone from raw chicken thigh is tedious. You should take the meat off the bone after it’s cooked, tbh.
You could throw some rice in the rice cooker, or make it on the stove if you are so inclined. I skip the starch because protein and veg does my body good. And I feel like cauliflower rice is redundant. So, for me, this is a complete meal.
As always, take my seasoning suggestions with a grain of salt. You do what makes your mouth happy. I usually use a seasoned salt like Lawry’s or Slap Yo’ Mama. But sometimes, when I feel adventurous (read: when I forgot to get those from the grocer), I’ll whip up a blend of my own. Guaranteed it has smoked paprika in it.
This is a separate blog post with the walkthrough of this meal from start to clean up, as is my way. I hear from my #NDFam, sometimes jokingly, oftentimes not, that having the how to clean at the end is helpful. And also, if I tell y’all to do it, I’ll likely do it. If the clean up is not helpful for you, feel free to stop at step 17 on the recipe.
One-Basket Chicken and Green Beans
- 1 pair of gloves optional
- 1 large preparation bowl
- 1 colander
- 1 1 tbsp. measuring spoon
- 1 6 quart air fryer
- 4 chicken thighs
- 1 tbsp avocado or olive oil
- 1 tbsp seasoning mix Slap Yo Mamma or Lawry's Seasoned Salt
- 1 lb fresh green beans washed and snipped (if so desired)
- 1 tsp smoked salt more or less depending on your taste
- Clean the chicken thighs and trim excess skin.4 chicken thighs
- Place the chicken, skin side down, into the colander.4 chicken thighs
- Place the colander into the large preparation bowl.4 chicken thighs
- Place the preparation bowl into the refrigerator for 1 to 8 hours. The longer, the better. This helps remove moisture from the chicken skin.14 chicken thighs
- Preheat the air fryer for 5 minutes at 380oF (193oC).
- While the air fryer is preheating, remove the colander from the preparation bowl.
- Wash the preparation bowl.
- Place the chicken into the preparation bowl and add one tablespoon oil.
- Rub the thighs with the oil, including under the skin.
- Add 1 tablespoon seasoning mix and rub the thighs, including under the skin.
- Place the thighs into the basket, skin side down.
- Cook at 380oF (193oC) for 12 minutes.
- Wash the prep bowl.
- While the chicken is in the air fryer, wash and snip your green beans and place them in the prep bowl.
- When the air fryer stops, flip the thighs skin side up and cook at 380oF (193oC) for 15 minutes.
- When the air fryer stops, remove the thighs and place on a plate or cutting board.
- Pour the rendered fat from the thighs over the green beans and toss.
- Add smoked sea salt and toss again.
- Pour the green beans into the air fryer basket.
- Cook at 380oF (193oC) for 7 minutes.
- Plate your chicken and green beans.
- Add water and a splash of dish soap to the air fryer basket.
- Cook at 400oF (204oC) for 15m.
- If you will not eat all the chicken today, place the leftovers into storage containers and put in the fridge.
- While the air fryer is cleaning, eat your meal.
- Once you have eaten, empty the water and give the basket a quick scrub for stubborn bits.
- Wash the plate too.
- Place items in the dry rack, so that you can cook and eat again tomorrow.
- Alternatively, you can pat the chicken dry with paper towel if you do not have time for fridge drying.