Protein Meal Prep: Crispy General Tso's Chicken

Ingredients

• 1.5 lb chicken breast (cut into bite-sized pieces)
• 0.25 cup cornstarch (for coating the chicken)
• 2 egg whites
• 3 tbsp soy sauce (low sodium preferred)
• 2 tbsp rice vinegar
• 2 tbsp honey
• 1 tbsp hoisin sauce
• 3 cloves garlic (minced)
• 1 tsp ginger (freshly grated)
• 0.5 tsp red pepper flakes (adjust to taste)
• 1 tsp sesame oil
• olive oil spray (for air frying or pan searing)

Steps

1. 1

   Pat the chicken breast pieces dry with a paper towel. In a large bowl, toss the chicken with egg whites and then coat evenly with cornstarch until every piece is lightly dusted.

2. 2

   Preheat your air fryer to 400°F (200°C). Lightly spray the basket with olive oil spray.

3. 3

   Place the chicken in the air fryer basket in a single layer, working in batches if necessary to avoid overcrowding. Spray the top of the chicken with a little more oil.

4. 4

   Air fry for 10-12 minutes, shaking the basket halfway through, until the chicken is golden brown and crispy.

5. 5

   While the chicken cooks, prepare the sauce. In a small bowl, whisk together the soy sauce, rice vinegar, honey, hoisin sauce, minced garlic, grated ginger, and red pepper flakes.

6. 6

   Heat a large skillet or wok over medium heat and add the sesame oil. Pour in the sauce mixture and simmer for 2-3 minutes until it begins to thicken slightly.

7. 7

   Add the crispy air-fried chicken to the skillet and toss quickly to coat every piece in the glaze. Remove from heat immediately to maintain the crunch.

8. 8

   Divide the chicken into meal prep containers alongside cooked rice and steamed broccoli or snap peas.

Notes

To keep the chicken crispy for meal prep, store the sauce separately and toss just before eating, or ensure the chicken is fully cooled before sealing the containers. Reheat in an air fryer for 3-5 minutes at 350°F to restore crispiness.

Nutrition per serving

• main course
• high-protein
• meal prep
• healthy
• air fryer
• chinese-inspired
• chicken