Healthy Korean Fried Chicken Sandwich

Ingredients

• 600 g Boneless chicken thighs (150 g per sandwich)
• 80 g All-purpose flour (For Bowl 1)
• Salt and black pepper (For Bowl 1, to taste)
• Garlic powder (For Bowl 1, amount not specified)
• Paprika (For Bowl 1, amount not specified)
• 1 Large egg (For Bowl 2)
• 50 g Egg whites (For Bowl 2)
• 100 g Crushed cornflakes (For Bowl 3)
• 1 tbsp Sesame oil (For the slaw)
• 1 tbsp Light mayonnaise (For the slaw)
• Kimchi (For the slaw; amount not specified)
• Cabbage (Minced, for the slaw; amount not specified)
• 3 tbsp Low-calorie sweet chili sauce (For the Korean glaze)
• 2 tbsp Sriracha (For the Korean glaze)
• 2 tbsp Soy sauce (For the Korean glaze)
• 1 tbsp Honey (For the Korean glaze)
• 4 Bread rolls (Bread of choice; the author used sourdough rolls)
• Pickles (For serving; amount not specified)

Steps

1. 1

   Prepare three bowls. In Bowl 1, combine the all-purpose flour with salt, black pepper, garlic powder, and paprika. Place the egg and egg whites in Bowl 2, and place the crushed cornflakes in Bowl 3.

2. 2

   Dunk each chicken thigh in the seasoned flour, then the egg-and-egg-white mixture, and finally the crushed cornflakes, coating the chicken thoroughly at each stage.

3. 3

   Air-fry the coated chicken at 380°F (193°C) until cooked through and crisp. The source specifies the temperature but does not provide a cooking time or an internal-temperature target.

4. 4

   Make the Korean glaze by mixing the low-calorie sweet chili sauce, sriracha, soy sauce, and honey until combined.

5. 5

   Prepare the slaw by mixing minced cabbage and kimchi with the sesame oil and light mayonnaise.

6. 6

   Assemble each sandwich with one cooked chicken thigh, the Korean glaze, the cabbage slaw, and pickles inside a bread roll.

Notes

The post states 531 calories, 44 g protein, 15 g fat, and 55 g carbohydrates per sandwich. Chicken air-frying time, slaw quantities, pickle quantity, and the amount of glaze used per sandwich are not specified in the source. Cook chicken until fully done; use a food thermometer to verify safe doneness.

Nutrition per serving

• main
• sandwich
• high-protein
• air-fried
• Korean-inspired
• macro-friendly
• spicy
• healthy eating