Fit Crispy Chicken with Honey Mustard Sauce

Ingredients

• 500 g Chicken breast (cut into strips or fillets)
• 2 Eggs (for the marinade)
• Fresh parsley (chopped, to taste)
• 2 cloves Garlic (chopped or powder for the chicken)
• 1 tsp Paprika (divided for the chicken and the sauce)
• Fine herbs (to taste (e.g. oregano, thyme))
• Salt (to taste)
• 2 cup Cornflakes (sugar-free corn flakes, crushed)
• 0.25 cup Parmesan cheese (grated)
• 0.5 cup Greek yogurt (plain unsweetened)
• 2 tbsp Mustard (for the sauce)
• 1 tbsp Honey (or bee extract)

Steps

1. 1

   In a large bowl, add the 2 eggs, chopped parsley, garlic, paprika, salt, and the fine herbs of your choice.

2. 2

   Mix the marinade ingredients well until fully combined.

3. 3

   Add the chicken breast pieces to the bowl and ensure they are well coated; let marinate for a few minutes.

4. 4

   To prepare the honey mustard sauce, in a small container mix the Greek yogurt, mustard, honey, a pinch of paprika, and garlic.

5. 5

   Crush the cornflakes by hand in a deep plate or bag and mix them with the grated parmesan cheese.

6. 6

   Dredge each piece of marinated chicken through the cornflake and parmesan mixture, pressing down so the breading adheres well.

7. 7

   Place the chicken in the air fryer basket.

8. 8

   Cook at 190°C (375°F) for 14 to 16 minutes, flipping the pieces halfway through to ensure even cooking.

9. 9

   Serve the chicken hot accompanied by the fit honey mustard sauce.

Notes

Air fryer time may vary depending on the thickness of the chicken. The author humorously mentions 960 seconds (16 min) and 460 Kelvin (approx 187°C) in the audio, which matches the written instructions of 190°C for 14-16 min.

Nutrition per serving

• lunch
• fit
• healthy
• high protein
• air fryer
• chicken
• crispy