A protein-packed, crispy sweet chilli chicken that's perfect for meal prep and healthier than takeout. Each serving provides 43g of protein and can be made in either an air fryer or oven.

Serves: 2 Prep time: 10 mins Cook time: 30 mins

INGREDIENTS

For the chicken:

• 200g chicken breast, diced
• 2 tbsp flour
• 1 egg, beaten
• 40g panko breadcrumbs
• Low calorie oil spray

For the sauce:

• ¼ tsp red chilli flakes
• 10ml water
• 30ml white wine vinegar
• 2 tbsp honey
• ½ tsp crushed garlic
• ½ tsp crushed ginger
• ¼ tsp cornflour

To serve:

• 100g wholegrain rice
• 1 spring onion, sliced
• ½ tsp mixed sesame seeds
• ½ red chilli, sliced (optional)

METHOD

1. Combine sauce ingredients (except cornflour) in a small saucepan. Bring to boil, reduce to simmer for 5-6 minutes.

2. Mix cornflour with 1 tsp water, add to sauce and stir for 1 minute until thickened. Cool and refrigerate.

3. Set up three dishes with flour, beaten egg, and breadcrumbs. Coat chicken pieces in flour, then egg, then breadcrumbs.

4. For air fryer:

   • Spray basket with oil
   • Cook at 200°C for 10 minutes
   • Flip and cook another 10 minutes
   • Add sauce, cook 5 more minutes until sticky

   For oven:

   • Preheat to 200°C
   • Cook on lined baking tray for 25-30 minutes
   • Add sauce, cook 5 more minutes

5. Serve on cooked wholegrain rice, topped with spring onions, sesame seeds, and chilli.

Storage: Keeps 3-4 days refrigerated. Reheat in microwave or air fryer.

Pro tip: Make extra sauce and store in fridge for up to 1 month.

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