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Air Fryer Popcorn Chicken served with Dipping Sauce
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Air Fryer Popcorn Chicken

The air fryer popcorn chicken has only 3 points per serve, high-protein, low calorie snack and by air-frying they are without any added fat.
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 4 people
Calories 257kcal

Ingredients

  • 1 lb Chicken breasts -- about two
  • 1 Egg
  • ½  cup All purpose flour
  • 2 ½ teaspoon Smoked paprika
  • 1 teaspoon Tumeric
  • 2 teaspoon Garlic powder
  • 2 teaspoon Oregano
  • ½  teaspoon Cayenne pepper (optional)
  • cup Whole wheat breadcrumbs
  • Cooking oil spray

Instructions

  • Place the chicken breasts on a chopping board and place a hand on top. Using a sharp knife cut horizontally so you have two flat, relatively even sized pieces from each breast. Place between layers of plastic wrap and pound gently with a rolling pin until at an even thickness. Cut these into cubes of approx 2cm.
  • In a bowl add the flour, paprika, turmeric, garlic salt, oregano and cayenne and mix to combine. 
  • Add the egg to a second bowl and whisk lightly with a fork. In a third bowl place the breadcrumbs and season with salt and black pepper.
  • Place a few of the chicken pieces into the flour and turn to coat all sides. Dip the floured chicken into the egg mix to coat then into the breadcrumbs.
  • Press breadcrumbs on firmly then transfer the pieces to the basket of the air fryer.
  • Repeat with remaining chicken and spread out in a single layer in the air fryer basket and cook 8-10 minutes at 390F. You may need to cook them in batches.
  • Season with salt and serve as desired.
  • To make a dipping sauce: combine 3 tablespoon low-sugar sweet chilli sauce, 1tsp American mustard, a drizzle of honey and some salt and pepper.

Nutrition

Serving: 131g | Calories: 257kcal | Carbohydrates: 34g | Protein: 22g | Fat: 2.1g | Saturated Fat: 0.6g | Cholesterol: 70mg | Sodium: 255mg | Potassium: 209mg | Fiber: 1.9g | Sugar: 0.7g | Calcium: 15mg | Iron: 1.7mg