Lemon Pepper Chicken Bites

• 120 g raw Chicken breast (4.2 oz raw)
• 25 g raw (1 large egg white) Egg white
• 20 g Dry breadcrumbs or panko (0.7 oz)
• 8 g Parmesan, finely grated (1⅔ tbsp)
• 1 g Garlic powder (⅓ tsp)
• 0.7 g Salt (a pinch)
• 1.5 g Coarse black pepper (⅔ tsp)
• 3 g Vegetable oil spray (⅔ tsp)
• 4 g Butter, melted (¾ tsp)
• 15 g Lemon juice (1 tbsp)
• 40 g Nonfat Greek yogurt (2¾ tbsp)
• 8 g Ranch dressing (0.3 oz)

You'll need: Air fryer (or oven and baking sheet), 2 shallow bowls, Small bowl, Tongs.

Method

1. Cube and coat the chicken

   Heat the air fryer to 200°C (400°F). Cut the chicken into 2.5 cm (1 inch) cubes. Put the egg white in one bowl, and mix the breadcrumbs, parmesan, garlic powder and half the salt in the other. Dip the cubes in the egg white, then press into the crumbs.

   Shake off extra egg white first. Too much makes the coating gummy.

2. Air-fry the bites

   Spray the bites with the oil and arrange them in a single layer in the basket. Air-fry for 8–10 minutes, shaking halfway, until golden and 74°C (165°F) inside. No air fryer? Heat the oven to 220°C (425°F) at the start and bake on a lined baking sheet instead, turning halfway; each batch takes about 5 minutes longer.

   Leave a little space between pieces so the hot air crisps every side.

3. Mix the dip

   Stir the yogurt, ranch and a squeeze of the lemon juice in the small bowl.

   Yogurt plus ranch gives you the creamy dip with a fraction of the fat.

4. Toss in lemon pepper

   Stir the melted butter, remaining lemon juice, coarse pepper and the rest of the salt in a bowl. Add the hot bites and toss to coat. Serve at once with the dip.

   Toss them while they're hot. The butter clings to the crust instead of pooling.

Swaps

• Chicken breast → Chicken thighJuicier, about 25 kcal more per serving.
• Dry breadcrumbs or panko → Crushed cornflakesCrunchier, with a golden color; same calories.