Honey BBQ Chicken Bites
Calories: ~450 | Protein: 30g | Carbs: 45g | Fat: 10g
Equipment
- Air fryer or oven
- Baking tray
- Mixing bowl
- Whisk
- Knife and cutting board
- Small saucepan
Ingredients
- For the Chicken:
- 275 g chicken breast diced into bite-size pieces
- 1 egg whisked
- 40 g breadcrumbs
- For the Honey BBQ Sauce:
- 15 g honey
- 4 tbsp BBQ sauce
- 1 tbsp water
- 1 tbsp tomato purée
- For the Chips:
- 400 g potatoes cut into even-sized chips
- Spray oil
- Salt to taste
- Optional: Corn on the cob salad, or rice for serving
Instructions
- Step 1: Prep the Chips.
- Cut the potatoes into even-sized chips. Toss them with salt and spray oil, then place them in the air fryer basket. Cook at 180°C (350°F) for 25 minutes, shaking halfway through.
- Step 2: Coat and Cook the Chicken.
- Dice the chicken breast into bite-size pieces. Dip each piece into the whisked egg, ensuring it’s evenly coated, then roll it in the breadcrumbs. Place the coated chicken on a baking tray and spray with low-calorie oil. Bake in the oven at 180°C (350°F) for 15-20 minutes, or use the air fryer for a crispy finish.
- Step 3: Make the Honey BBQ Sauce.
- In a small saucepan, mix together the honey, BBQ sauce, water, and tomato purée. Warm it gently on the hob until it’s heated through and slightly thickened.
- Step 4: Combine the Chicken and Sauce.
- Once the chicken is cooked, toss the pieces in the warm honey BBQ sauce, ensuring every bite is coated.
- Step 5: Serve.
- Plate the chicken bites with your crispy chips, and serve alongside corn on the cob, a fresh salad, or even rice for a filling meal.
Notes
- Even Chicken Pieces: Dice the chicken evenly to ensure it cooks at the same rate.
- Shake the Chips: Shaking the air fryer basket halfway through prevents the chips from sticking and ensures even crispiness.
- Don’t Burn the Sauce: Warm the sauce gently on low heat to avoid caramelizing the honey too much.