Chipper night at home: wedges and crispy chicken goujons

DinnerFree

Crispy air-fryer wedges and golden chicken goujons with a garlic dip. Chipper vibes, a fraction of the calories.

Per serving · serves 1 · 30 minutes

420kcal

40 gProtein

55 gCarbs

4 gFat

Bigger days? Add 100 g more potato (+80 kcal). Protein stays the same.

Ingredients

• 250 g potatoes, cut into wedges
• Oil spray and a pinch of paprika
• 125 g chicken breast, cut into strips
• 1 egg white
• 15 g panko breadcrumbs
• 30 g 0% Greek yogurt, a little crushed garlic and lemon juice for the dip

Method

1. Spray the wedges, toss with paprika and salt and air-fry at 200°C for 20 minutes, shaking halfway.
2. Dip the chicken strips in the egg white, then the panko.
3. Spray and air-fry at 200°C for 12 minutes, turning once, until golden and cooked through.
4. Mix the yogurt, garlic and lemon for the dip.

Not sure how much to eat? Try the macro calculator · See the programmes

Macros are approximate, calculated from standard values; check your own pack labels.