High Protein Crispy Chicken Fries

Ingredients

• 600 g Chicken Breast (sliced into fry shapes)
• 2 Eggs (large)
• 1 tsp Water (to whisk with eggs)
• 0.5 cup All-purpose Flour
• 1.5 cups Cornflakes (crushed)
• 0.5 cup Grated Parmesan Cheese
• 0.5 tsp Garlic Powder (part of garlic & onion powder mix)
• 0.5 tsp Onion Powder (part of garlic & onion powder mix)
• 0.5 tsp Paprika
• 0.5 tsp Salt
• 2 sec Spray Oil

Steps

1. 1

   Slice the 600g of chicken breast into thin strips, roughly the size of French fries.

2. 2

   Prepare three shallow bowls for the dredging station: one with the 1/2 cup of flour, one with the 2 eggs whisked with 1 tsp of water, and one with the 1.5 cups of crushed cornflakes mixed with the garlic powder, onion powder, paprika, and salt.

3. 3

   Dip each chicken strip first into the flour, then into the egg wash, and finally into the seasoned cornflake mixture, pressing to ensure the coating adheres.

4. 4

   Place the coated chicken fries into the air fryer basket in a single layer and apply a 2-second spray of oil.

5. 5

   Bake in the air fryer at 200°C (400°F) for 9 minutes total.

6. 6

   Halfway through the cooking time, open the air fryer and sprinkle the 1/2 cup of grated parmesan cheese over the chicken fries.

7. 7

   Continue cooking until the chicken fries are golden brown and crispy.

Notes

The macros provided by the author (347 Calories, 44g Protein per serving) suggest this is a high-protein, moderate-calorie meal. For the best crunch, ensure the cornflakes are crushed into small bits but not a fine powder.

Nutrition per serving

• main
• high-protein
• air-fried
• chicken
• healthy
• weight loss