Sticky Garlic High-Protein Loaded Fries

Ingredients

• 2.5 medium Russet potatoes (Cut into thin fries and patted dry)
• Avocado oil spray (For coating the fries and chicken; use as needed)
• Salt (To taste, for fries and chicken)
• 1.5 lb Ground chicken
• Black pepper (To taste)
• 1 tsp Garlic powder (For seasoning the chicken)
• 2 tbsp Butter (The video transcript specifies 1 tablespoon; the written recipe specifies 2 tablespoons, which is used here)
• 6 cloves Garlic (Minced; source gives 5–7 cloves)
• 0.5 cup Soy sauce
• 0.25 cup Honey
• 2 tbsp Brown sugar
• 0.333 cup Water (For the cornstarch slurry)
• 1 tbsp Cornstarch (Whisk with the water to make a slurry)
• 6 tbsp Low-calorie yogurt ranch (Approximately 2 tablespoons per serving; recipe is referenced in the creator's Meal Prep Magic cookbook)
• Sesame seeds (For garnish)
• Green onions (Sliced, for garnish)

Steps

1. 1

   Cut the russet potatoes into thin, even fries. Pat them thoroughly dry with paper towels so they crisp rather than steam.

2. 2

   Lightly coat the fries with avocado oil spray and season with salt.

3. 3

   Arrange the fries in the air-fryer basket in as even a layer as possible. Air-fry at 400°F (200°C) for 12–15 minutes, shaking the basket every 5 minutes, until golden brown and crisp.

4. 4

   While the fries cook, heat a large skillet over high heat and lightly coat it with avocado oil spray.

5. 5

   Add the ground chicken to the hot skillet. Season with salt, pepper, and garlic powder.

6. 6

   Cook the chicken for 5–6 minutes, breaking it up with a spatula, until browned and cooked through. Transfer it to a plate and set aside.

7. 7

   Reduce the skillet heat to low. Add the butter and let it melt.

8. 8

   Add the minced garlic and cook for a few minutes, stirring frequently, until fragrant but not browned.

9. 9

   Add the brown sugar, honey, and soy sauce to the skillet. Stir to combine and bring the sauce to a gentle simmer.

10. 10

    Whisk the cornstarch into the water to make a smooth slurry. Pour it into the simmering sauce while stirring continuously.

11. 11

    Simmer the sauce until it thickens enough to coat the back of a spoon. Remove half of the sauce and reserve it for another use.

12. 12

    Return the cooked chicken to the skillet with the remaining sauce. Stir and cook until the chicken is thoroughly coated and glossy.

13. 13

    Divide the crisp fries among three servings. Spoon the sticky garlic chicken over the fries.

14. 14

    Top each serving with approximately 2 tablespoons of low-calorie yogurt ranch, then garnish with sesame seeds and sliced green onions. Serve immediately.

Notes

The creator states approximately 661 calories, 45 g protein, 45 g carbohydrates, and 34 g fat per serving when made as 3 servings with 2 tablespoons of yogurt ranch per serving. Reserve half of the thickened sauce, as instructed. The yogurt ranch recipe is not included in the source; it is referenced as appearing on page 72 of the creator's Meal Prep Magic cookbook.

Nutrition per serving

• main
• high-protein
• meal-prep
• air-fried
• loaded-fries
• chicken
• quick
• sweet-savory