“kfc-style” high-protein popcorn chicken
Indulge in guilt-free, high-protein KFC-Style popcorn chicken! Made with juicy chicken breasts, zesty garlic, and spicy chili sauce, coated in whey protein powder and crisp bread crumbs for a crunchy, flavorful bite. Perfect for a nutritious snack or meal!
- 07 Apr 2024
- Cook time 15 min
- Prep time 15 min
- 4 Servings
- 9 Ingredients
If you're a fan of the crispy, flavorful popcorn chicken from KFC but want a healthier, high-protein alternative, this recipe is perfect for you. By using lean chicken breasts, whey protein powder, and minimal oil, you can enjoy a delicious snack that's not only tasty but also fitness-friendly. Let's dive into making this 'KFC-Style' High-Protein Popcorn Chicken!
Ingredients:
Instructions:
- Preheat your oven to 375°F (190°C).
- Line a baking sheet with parchment paper or lightly grease it.
- Cut the chicken breasts into bite-sized pieces, roughly resembling large popcorn bits.
- In a large bowl, combine the chicken pieces with minced garlic, salt, and white pepper. Mix well to ensure every piece is coated with the seasoning.
- In a separate bowl, whisk together the whole egg, egg whites, and chili sauce until the mixture is smooth and well combined.
- In a third bowl, combine the whey protein powder with the bread crumbs. Mix well.
- Dip each piece of seasoned chicken into the egg mixture, ensuring it’s fully coated.
- Then roll it in the bread crumb and whey protein mixture, pressing down gently to ensure the coating sticks to the chicken piece.
- Place the coated chicken pieces on the prepared baking sheet in a single layer, making sure they are not touching each other for even cooking.
- Place the baking sheet in the preheated oven and bake for 20-25 minutes, or until the chicken is fully cooked and the coating is golden brown and crispy. You may flip the pieces halfway through the cooking time for an even crispiness.
- Remove the popcorn chicken from the oven and let it cool slightly before serving. Enjoy them as they are or with your favorite dipping sauce.
Tips:
- Cut the chicken breasts into uniform bite-sized pieces to ensure even cooking.
- Marinate the chicken with garlic, salt, white pepper, and chili sauce for at least 30 minutes for better flavor infusion.
- Use whey protein powder to boost the protein content; unflavored whey protein works best.
- For extra crunch, you can double-coat the chicken pieces by dipping them back into the egg mixture and bread crumbs.
- Consider baking the chicken in the oven at 375°F (190°C) for around 20 minutes if you prefer a lower-fat option instead of frying.
- Serve hot with your favorite dipping sauce for an even more delightful experience.
Enjoy your homemade 'KFC-Style' High-Protein Popcorn Chicken guilt-free, knowing that it's packed with protein and made with healthy ingredients. This recipe is incredibly versatile, allowing for various marinades and dipping sauces to suit your taste. Happy cooking!
| Nutrition Facts | |
|---|---|
| Serving Size | 200 grams |
| Energy | |
| Calories 360kcal | 14% |
| Protein | |
| Protein 40g | 27% |
| Carbohydrates | |
| Carbohydrates 33g | 9% |
| Fiber 2.23g | 6% |
| Sugar 3.47g | 3% |
| Fat | |
| Fat 7g | 8% |
| Saturated 1.64g | 5% |
| Cholesterol 140mg | - |
| Vitamins | |
| Vitamin A 36ug | 4% |
| Choline 160mg | 30% |
| Vitamin B1 0.56mg | 47% |
| Vitamin B2 0.64mg | 50% |
| Vitamin B3 14mg | 86% |
| Vitamin B6 1.05mg | 62% |
| Vitamin B9 70ug | 17% |
| Vitamin B12 0.72ug | 30% |
| Vitamin C 1.07mg | 1% |
| Vitamin E 0.93mg | 6% |
| Vitamin K 3.05ug | 3% |
| Minerals | |
| Calcium, Ca 130mg | 10% |
| Copper, Cu 0.16mg | 0% |
| Iron, Fe 2.77mg | 25% |
| Magnesium, Mg 70mg | 16% |
| Phosphorus, P 440mg | 35% |
| Potassium, K 570mg | 17% |
| Selenium, Se 45ug | 83% |
| Sodium, Na 630mg | 42% |
| Zinc, Zn 2.02mg | 18% |
| Water | |
| Water 120g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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