Popcorn Chicken with Fries

• 250 g raw Russet potato (8.8 oz raw)
• 6 g Vegetable oil spray (1¼ tsp)
• 2 g Salt (⅓ tsp)
• 160 g raw Chicken breast (5.6 oz raw)
• 40 g Nonfat Greek yogurt (2¾ tbsp)
• 12 g Light mayonnaise (¾ tbsp)
• 30 g (1 egg white) Egg white (1 large egg white)
• 30 g Dry breadcrumbs or panko (1.1 oz)
• 1 g Paprika (½ tsp)
• 1 g Garlic powder (⅓ tsp)
• 0.5 g Black pepper (¼ tsp)
• 70 g raw Shredded cabbage (2.5 oz raw)
• 30 g raw Carrot (1.1 oz raw)
• 5 g Lemon juice (1 tsp)
• 20 g Ketchup (1¼ tbsp)

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

Method

1. Cut the fries and chicken

   Cut the potato into 1 cm (½ inch) fries and pat dry. Cut the chicken into bite-size 2 cm (¾ inch) pieces and stir them through the yogurt in a bowl. Then scrub the board, knife and your hands with soap before you touch anything else. Leave them while the fries cook.

   Yogurt tenderizes the chicken like a buttermilk soak, in minutes.

2. Air-fry the fries

   Heat the air fryer to 200°C (400°F). Spray the fries with half the oil, season with half the salt and air-fry for about 15 minutes, shaking twice, until golden and crisp at the edges. 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.

   Soak cut fries in water for 10 minutes and dry well if you have time. They crisp better.

3. Bread the chicken

   Beat the egg white in one shallow bowl. Mix the breadcrumbs, paprika, garlic powder, pepper and the rest of the salt in the other. Lift each chicken piece out of the yogurt, dip it in the egg white and roll it in the crumbs.

   Shake off excess yogurt first. Too much makes the crumbs gummy instead of crisp.

4. Air-fry the popcorn chicken

   Put the fries aside in a warm bowl. Spray the chicken with the rest of the oil and air-fry in a single layer for 8–10 minutes, shaking once, until golden and 74°C (165°F) in the middle. Return the fries for the last 2 minutes to re-crisp.

   Cook in two rounds if they don't fit in one layer. Piled-up bites stay soft.

5. Slaw and serve

   Toss the cabbage with the grated carrot, lemon juice and mayonnaise. Pile the chicken and fries on a plate with the ketchup and the slaw alongside.

   Dress the slaw just before eating so it stays crunchy.

Swaps

• Chicken breast → Chicken thigh, same weightJuicier bites, about 30 kcal more.
• Russet potato → Sweet potato, same weightMore fiber and beta-carotene; the fries are a little softer.