This is my go-to when I’m craving takeaway-style honey soy chicken but still want to keep things high-protein and nourishing. Using lean chicken breast keeps it light, while the crisp coating and glossy honey soy glaze deliver all the sticky, crunchy satisfaction you’d get from your favourite Chinese takeaway.

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Serves: 2
Prep time: 10 mins
Cook time: 15 mins
Under 500 calories
Over 40g protein

Ingredients

• 400 g chicken breast fillet, cut into bite-sized pieces
• 1 egg white
• 1 teaspoon onion powder
• 2 tablespoons cornflour
• 2 tablespoons self-raising flour
• pinch of salt
• pinch of freshly ground black pepper
• 1 teaspoon garlic powder
• olive oil spray
• 1 teaspoon finely chopped or grated garlic
• 3 tablespoons honey
• 1 tablespoon soy sauce or tamari
• 150 g (1 cup) cooked short- or medium-grain
• white rice
• 1 tablespoon chopped spring onion
• 2 teaspoons sesame seeds

Method

1. Toss the chicken pieces with the egg white and onion powder until well coated.
2. In a separate bowl, mix the cornflour, self-raising flour, salt, pepper and garlic powder. Coat the chicken thoroughly in the flour mixture.
3. Cook the chicken in the air fryer with a spray of olive oil at 200°C for 10–12 minutes, shaking halfway, until golden and cooked through.
4. In the final minute of air frying, heat a frying pan over medium, add the garlic, honey, soy sauce and 1 tablespoon of water and let it bubble for about 30 seconds.
5. Add the cooked chicken to the pan and toss for 1–2 minutes until evenly coated in the sticky sauce.
6. Serve in two bowls with 75 g (½ cup) rice each, topped with spring onion and sesame seeds.

Leftovers
Refrigerate for up to 3 days. Reheat in a hot pan or air fryer to bring back the crisp coating.

High-Protein Recipes by Victoria by Victoria Minell, published by Macmillan Australia, RRP: $44.99, photography by Rob Palmer.

Click here see more High-Protein Recipes by Victoria Minell.

High Protein Recipes by Victoria is available now in-centre at your nearest bookstore.