Low calorieHigh protein
Low-Calorie KFC-Style Chicken Strips with Minimal Oil
Low-calorie KFC-style chicken strips: a recipe for cutting with a minimum of oil in a home version, easy to prepare, and delicious. 220 kcal and 28 grams of protein per serving
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Nutrition values per serving
Calories
220 cal
Protein
28 g
Carbs
18 g
Fat
3 g
Difficulty
Easy
Prep time
30 min
Cook time
10 min
Servings
1 serving
Ingredients
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Scale
500 g Chicken fillet (cut into strips)
For the batter:
200 g cowfree milk
1 tablespoon lemon juice
1 teaspoon Dijon mustard
1 teaspoon salt
1 teaspoon Chicken soup powder
1 teaspoon Sweet paprika
1 teaspoon Granulated garlic
1/4 teaspoon Black pepper
5 drops Sucrazit sweetener SucrazitAn Israeli zero-calorie liquid sweetener. Any liquid sweetener works instead.
For coating:
50 g Wholemeal flour
50 g white flour
5 g salt
5 g Chicken soup powder
1 teaspoon Granulated garlic
1 teaspoon Sweet paprika
half teaspoon Thyme
quarter teaspoon pepper
Method
Check off steps while cooking so you keep the flow.
Mix all the batter ingredients in a bowl until smooth and even.
In a separate bowl, mix all the dry coating ingredients.
Add a tablespoon or two of the batter to the flour and rub it in with your fingers until small clumps form - those clumps are the secret to the crunch.
Dip the chicken pieces in the batter, move them to the clumpy flour and press firmly on all sides so the coating sticks.
Arrange the strips in the air fryer basket in a single layer, without letting them touch.
Air fry at 220C for about 8-10 minutes, until the coating is golden and crisp.
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Guides that help with this recipe
The background behind the techniques in this recipe — for when you want to understand why it works, not just follow the steps.
- Guide
Cutting: How to Lose Body Fat Without Losing Muscle
What cutting actually is, how it differs from simply losing weight, how much protein you need, what muscle-preserving training looks like, and how long it really takes. - Guide
Calorie Deficit: How It Really Works, and How to Build One You Can Live With
What a calorie deficit is, how to estimate the calories you need, why the scale stalls, and how to put together a filling menu that does not feel like a punishment.
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