Eat Well Recipe: Air-Fried Za'atar Chicken & Radish "Potatoes" [Dinner]

Air-Fried Za'atar Chicken & Radish "Potatoes"

This Air-Fried Za'atar Chicken is a clever, metabolic-friendly take on "chicken and potatoes." By swapping traditional high-starch potatoes for roasted radishes, you achieve a similar texture with a fraction of the carbohydrates and calories, making it a perfect meal for blood sugar control.1


Air-Fried Za'atar Chicken & Radish "Potatoes"

Prep time: 10 mins | Cook time: 18 mins | Serves: 2

Ingredients

  • 2 (6 oz) Boneless, skinless chicken thighs or breasts
  • 1 bunch Large red radishes, halved (about 2 cups)
  • 2 tbsp Za’atar spice blend (thyme, sumac, sesame seeds)2
  • 1 tbsp Extra-virgin olive oil
  • 1/2 tsp Garlic powder
  • 1/4 tsp Sea salt
  • Optional: Fresh parsley and a lemon wedge for serving


Instructions & Method

  1. Prep the Mix: In a large bowl, toss the halved radishes and chicken with olive oil, za’atar, garlic powder, and salt until evenly coated.
  2. Arrange: Place the radishes and chicken in the air fryer basket in a single layer. (Cook in batches if necessary to ensure air circulation).
  3. Air Fry: Cook at 200°C (400°F) for 15–18 minutes.
  4. Shake & Flip: Halfway through (around the 8-minute mark), shake the basket to toss the radishes and flip the chicken for even browning.
  5. Check: Ensure the chicken has reached an internal temperature of 74°C (165°F). The radishes should be tender and slightly shrivelled, mimicking the texture of roasted new potatoes.
  6. Garnish: Squeeze fresh lemon over the chicken before serving to brighten the earthy za’atar flavours.


Tips for Success: Staying Healthy & Preventing Diabetes

The primary advantage of this recipe for diabetes prevention is the Radish Swap. While a medium potato has about 26g of net carbs, a cup of radishes has only 2g, drastically reducing the glycemic load of your dinner. When roasted or air-fried, the sharp "bite" of the radish disappears, leaving a mild, savoury flavour.3


Za'atar is also a functional powerhouse; it contains sumac, which is rich in antioxidants that may help lower insulin resistance. Using chicken thighs provides healthy fats and protein that further stabilise blood sugar. For the best results, avoid store-bought za'atar blends with added flour or fillers. To support your metabolic health even further, start this meal with a small green salad. This "food sequencing"—eating fibre and protein before any complex carbs—is a proven strategy to flatten glucose spikes and keep your energy levels consistent throughout the evening.4

 


🛑 Medical Disclaimer: Important Notice

Please Read Before Using Our Health & Recipe Content

The content published under the "Eat Well" section, including all recipes, tips, nutritional information, and general health commentary, is provided for informational purposes only.

This content is NOT a substitute for professional medical advice, diagnosis, or treatment.

  • Consult Your Healthcare Provider: Always seek the advice of a qualified physician, registered dietitian, or other health professional with any questions you may have regarding a medical condition, diet plan, or before starting any new eating regimen.
  • Individual Needs: Dietary needs, caloric requirements, and carbohydrate tolerances vary greatly from person to person, especially for those managing illnesses like diabetes. Our general recommendations may not be suitable for your specific health situation.
  • Never Disregard Medical Advice: Never disregard professional medical advice or delay seeking treatment because of something you have read on this blog.
  • Assumption of Risk: You assume full responsibility for any and all risks associated with using this information. The blog creator makes no guarantees concerning the level of success you may experience, and you accept the risk that results will differ for individuals.

By using this blog and its recipes, you agree that you are fully responsible for your own health decisions.

Popular posts from this blog

Air Fryer Bread Tiger Skin

Image
  Air Fryer Soft Bread Tiger Skin This recipe combines the convenience of an air fryer with the delightful texture of tiger bread, featuring a soft interior and a crackled, flavourful crust. Yields: 1 loaf Prep time: 30 minutes (plus rising time) Cook time: 25-30 minutes Ingredients: For the Dough: 300g (2 1/2 cups) strong bread flour 7g (2 1/4 tsp) instant yeast 1 tsp sugar 1 tsp salt 200ml (3/4 cup + 2 tbsp) warm milk 2 tbsp unsalted butter, melted For the Tiger Skin Topping: 50g (1/3 cup) rice flour 1 tsp sugar 1/4 tsp salt 1 tsp instant yeast 1 tbsp sesame oil 50-60ml (3-4 tbsp) warm water Equipment: Air fryer Mixing bowls Measuring cups and spoons Parchment paper Instructions: 1. Prepare the Dough: In a large mixing bowl, combine the bread flour, instant yeast, sugar, and salt. Add the warm milk and melted butter. Mix until a shaggy dough forms. Knead the dough on a lightly floured surface for 5-7 minutes, until smooth and elastic. Place the dough in a lightly oiled bowl, cove...
Read more

Steam Oven Recipe: Thai Pumpkin Custard

Image
  Sang Kaya Fug Tong (Thai Pumpkin Custard) Sang Kaya Fug Tong is a beloved Thai dessert that beautifully marries the rich, creamy texture of coconut custard with the earthy sweetness of pumpkin. 1 Traditionally, this delightful custard is steamed directly inside a whole pumpkin, making for a stunning presentation and infusing the custard with subtle pumpkin flavour. 2 It's a treat that's both comforting and exotic, perfect for sharing. Ingredients: For the Custard: 3 large eggs 1 cup (240ml) coconut milk (full-fat for best results) 3 3/4 cup (150g) palm sugar (or light brown sugar), finely chopped 1/2 teaspoon salt 4 1 teaspoon pandan extract (optional, for fragrance and green hue) For the Pumpkin: 1 medium-sized pumpkin (about 1.5 - 2 kg), preferably a kabocha or Hokkaido pumpkin, which holds its shape well when steamed. Equipment: Steam oven Large bowl Whisk Fine-mesh sieve 5 Spoon or scoop Paring knife Instructions and Method: 1. Prepare the Pumpkin: Wash and Dry: Thorou...
Read more

Fusion Recipe: Spicy Shichimi Cornichons

Image
🥒 Spicy Shichimi Cornichons : East Meets West Crunch 🌶️ These Spicy Shichimi Cornichons offer a thrilling, modern twist on a traditional Swiss-French condiment , making them a zesty addition to any celebration platter. The tiny, tart cornichons are bathed in a quick pickling brine, retaining their signature sharp crunch. The real innovation comes from the fragrant, fiery punch of Shichimi Togarashi , the Japanese seven-spice blend . 1 This infusion of citrus zest, sesame, and chilli transforms a simple pickle into an Umami-forward palate cleanser , perfect for cutting through the richness of cured meats or cheese. They are addictive, unexpected, and delightfully vibrant. 🍽️ Recipe: Pickled Cornichons with Shichimi This recipe gives classic small pickles a bold Japanese seasoning. Ingredients Category Item Quantity Notes Pickles Cornichons (small pickles) 450g (1 jar) Drained, or fresh small cucumbers Brine White Wine Vinegar (or distilled white vinegar ) 250ml For sharpness Br...
Read more