Popcorn Chicken and Fries Meal

Ingredients

• 8 g Salt (For the KFC seasoning blend)
• 5 g Black pepper (For the KFC seasoning blend)
• 5 g Oregano (For the KFC seasoning blend)
• 5 g Paprika (For the KFC seasoning blend)
• 5 g Garlic powder (For the KFC seasoning blend)
• 3 g Basil (For the KFC seasoning blend)
• 3 g Thyme (For the KFC seasoning blend)
• 3 g Celery salt (For the KFC seasoning blend)
• 3 g White pepper (For the KFC seasoning blend)
• 3 g Mustard powder (For the KFC seasoning blend)
• 3 g Ginger powder (For the KFC seasoning blend)
• 24 oz Chicken tenderloins (Chicken breast may be used instead; makes 3 batches)
• 60 g Egg whites
• 50 g All-purpose flour (For coating the chicken)
• 5 g Baking powder (For the chicken coating)
• 300 g Russet potatoes (Washed and cut into even crinkle-cut fries)
• Sea salt (To taste, for the fries)
• Garlic powder (To taste, for the fries)
• Nonstick olive oil spray (Used on the fries and chicken; the post notes that the sprays add 2 g fat to the macros)

Steps

1. 1

   Wash and dry the russet potatoes. Use a crinkle cutter to cut them into evenly sized fries, then place the fries in a large bowl.

2. 2

   Spray the fries with nonstick cooking spray and toss to coat. Repeat the spray-and-toss process three times.

3. 3

   Season the fries with sea salt and garlic powder, then toss to distribute. Repeat the seasoning-and-toss process three times.

4. 4

   Air-fry the fries at 400°F for 13 minutes.

5. 5

   Cut the chicken tenderloins, or chicken breast, into bite-size pieces. Place the chicken in a bowl and combine it with the 60 g egg whites.

6. 6

   In a shallow bowl, combine the all-purpose flour, baking powder, and the KFC seasoning blend.

7. 7

   Working with a handful of chicken at a time, place the chicken in the flour mixture with one hand and coat it thoroughly with the other hand. Repeat until all the chicken is coated.

8. 8

   After the fries have cooked for 13 minutes, remove them from the air fryer. Arrange the coated chicken in the air fryer so the pieces are not touching, then spray the chicken with nonstick cooking spray.

9. 9

   Air-fry the chicken and fries at 400°F for 9–10 minutes, until the popcorn chicken is done.

10. 10

    Remove the cooked popcorn chicken. Return the fries to the air fryer to finish the twice-frying method, then serve with the popcorn chicken.

Notes

The source states that the chicken ingredients make 3 batches. It does not specify how long to return the fries to the air fryer during the final frying step. The post lists macros for the whole meal as 569 calories, 69 g carbohydrates, 5 g fat, and 62 g protein; these figures may not align with the full listed batch quantities.

Nutrition per serving

• main
• high-protein
• low-calorie
• air-fried
• American-style
• meal-prep
• gym food