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 Time10 minutes mins
Cook Time10 minutes mins
Total Time20 minutes mins
Servings: 4 people
- 1 lb Chicken breasts -- about two
- 1 Egg
- ½ cup All purpose flour
- 2 ½ tsp Smoked paprika
- 1 tsp Tumeric
- 2 tsp Garlic powder
- 2 tsp Oregano
- ½ tsp Cayenne pepper (optional)
- 2/3 cup Whole wheat breadcrumbs
- Cooking oil spray
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 tbsp low-sugar sweet chilli sauce, 1tsp American mustard, a drizzle of honey and some salt and pepper.
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