Craving delicious, crispy fried chicken but trying to stay on track with your fitness goals? This high-protein Korean popcorn chicken recipe is a game-changer! Shared by Instagram user @panaceapalm, it offers a satisfying fakeaway experience without sacrificing flavor or health.
This recipe serves four portions and clocks in at a surprisingly low 495 calories per serving, with a whopping 50 grams of protein. It’s perfect for meal prepping and can be stored in the fridge or freezer for future meals.
Here’s what you’ll need:
Popcorn Chicken:
* 800g chicken breast, diced into cubes
* 1 tbsp black pepper
* 20ml soy sauce
* 1 egg
* 40g cornflour
Korean Glaze:
* 60ml soy sauce
* 80ml water
* 2 tbsp low-calorie ketchup (Heinz 50% less is recommended)
* 3 tbsp gochujang paste (found in most supermarkets)
* 2 tbsp rice vinegar
* 2 tbsp honey
* 30g brown stevia (Pure Via is recommended)
Sweet Sticky Rice:
* 200g uncooked sticky rice (Tesco brand is recommended)
* 3 tbsp rice vinegar
* 1 tbsp sweetener
* Salt to taste
Garnishes:
* Chopped green onions (green parts)
* Sesame seeds
Instructions:
1.
Season the chicken:
Combine the diced chicken with black pepper, soy sauce, and one egg. Mix thoroughly until the chicken is fully coated.2.
Coat the chicken:
Place the seasoned chicken in a container with 40g of cornflour. Seal the lid and shake well until the chicken is fully coated in cornflour.3.
Cook the chicken:
Arrange the coated chicken on a rack and spray with oil. You can either bake it in the oven at 210 degrees for 10-14 minutes or air fry it at 200 degrees for 10-12 minutes. Both methods should result in deliciously crispy chicken.4.
Make the Korean Glaze:
Combine all the glaze ingredients in a saucepan and stir until it thickens. Add the crispy popcorn chicken to the glaze and toss to coat.5.
Cook the rice:
Cook the sticky rice according to the package instructions. Once cooked, let it cool for 10 minutes. Add 3 tbsp rice vinegar, 1 tbsp sweetener, and salt to taste. Mix well.6.
Assemble and serve:
Divide the glazed popcorn chicken into four equal servings. Serve with a portion of the sweet sticky rice. Garnish with chopped green onions and sesame seeds.Storage and reheating:
* Store the chicken in the fridge for up to 5 days.
* To reheat, add a teaspoon of water and microwave for 3 minutes, partially covered. Once heated through, mix well and enjoy!
This recipe is a great option for anyone looking for a delicious and healthy meal. It’s packed with protein, low in calories, and easily customizable to suit your dietary needs. Enjoy!
