Like many others over the last several months I have put on some weight and have tried a variety of changes to my diet with mixed success. As a person who never cared for chicken breast I was bummed to discover how many low calorie meals called for it. Thankfully Lee picked up a package of Tyson Panko Chicken breast and it is absolutely delicious. Since the pieces are only 210 calories for a 4 oz portion I have spent the past several months experimenting with different sauces to spice things up. Don’t get me wrong the chicken is delicious plain but adding a sauce is a nice option as well.
Here are a few of my favorite recipes so far. I can cook the breasts in my air fryer in less than 20 minutes and whipping up any of these recipes while the chicken is cooking makes for a delicious meal in 20 minutes. I am absolutely a convert!
- Tyson Panko Chicken breast (Bertolli Olive Oil and Garlic is my current favorite)
- 1/4 cup jar spaghetti sauce
- 1 slice provolone cheese (Mozzarella can be substituted)
This is super simple. I take a chicken breast that has been cooked in the air fryer and put some jar spaghetti sauce on the patty. Top with a piece of provolone cheese and microwave for 45 seconds until the cheese is melted. Delicious, only around 300 calories, and a great last minute meal as nothing needs defrosted.
War Su Gai
- Tyson Panko Chicken
- 1 TBL and 1tsp cornstarch
- 1 TBL water
- 1 cup chicken broth
- 1 TBL butter
- 1 tsp low sodium soy sauce
- 1/2 tsp chicken bouillon granules (I use unsalted)
- 2-3 green onions chopped
- lettuce (optional)
- Sliced almonds (optional)
When I was thinking of possible chicken recipes one of my favorite Midwestern chinese meals came to mind. War Su Gai or Almond Boneless Chicken required several test recipes but this one was the closest to my childhood memory. It takes a little longer to make this sauce, but the entire meal can still be done in under 20 minutes.
Start the chicken in the air fryer. Cook at 400 for 20 minutes. Flip after 10 minutes and remove when second side is crispy.
While the chicken is cooking prepare the sauce. In small sauce pan stir in cornstarch and water until smooth. Gradually stir in chicken broth, butter, soy sauce, and bouillon. Bring mixture to boil stirring constantly. Let boil one minute, then put lid on to keep warm.
Chop green onions and lettuce. Put bed of lettuce on plate. Slice the cooked chicken into strips and place on top of lettuce. Place sauce on the chicken and sprinkle green onions and almonds (if desired on top).
- 1 cup of ripe tomatoes; chopped
- 1/4 shallot; finely chopped
- 1-1/2 tsp minced parsley
- 1-1/2 tsp chopped basil
- 1-1/2 tsp white wine vinegar (rice vinegar is a good substitute)
- 1-1/2 tsp olive oil
- 1/2 tsp sugar
- salt and pepper
While you are cooking the chicken in the air fryer make the topping. Chop up the ingredients, blend gently, and put in the refrigerator. Once the chicken is done, place the topping on the chicken and eat while still cool.
Crispy Chicken Salad with Dried Cranberries, Walnuts, and Blue Cheese
- Lettuce (spring greens, spinach, iceberg or mix)
- 1/8 cup red win vinegar or raspberry vinegar
- 1/4 cup extra virgin olive oil
- 1/4 tsp salt
- 1/8 tsp pepper
- 1/2 tsp sugar
- 2 TBL chopped green onion or red onion
- 2 TBL dried cranberries
- 2 TBL crumbled blue cheese
- 2 TBL chopped walnuts
Cook chicken in air fryer. Mix all other components in bowl and stir well. Add chopped pieces of chicken to bowl once cooked and stir. Serve on a plate.
I also loves just adding the chicken to my standard salad as well with a little low-fat cheddar cheese. Here is a picture of that.
Really you can try any recipe for a sauce that goes with chicken. I have tried Leek and Mushroom cream sauce, Lemon piccata sauce, and marsalla sauce. There are endless combinations and as long as I keep my portion to 4 oz I can put almost anything on it and keep the calories reasonable.
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