Recipes>Chicken Recipes
Air Fryer Chicken Parm
by Fraser Reynolds from Tasty High Protein
Serves 2
Crispy chicken is topped with a rich tomato sauce and plenty of Cheddar cheese and Parmesan in this easy, high protein dish.
Discover more delicious Air Fryer recipes
Easy air fryer recipes for every meal of the day
From the book
Tasty High Protein
Fraser Reynolds
Buy From
Introduction
Who doesn’t love a chicken parm? It is without doubt one of my favourites. This is a punchier one in terms of calories, and also has that wee splash of red wine in it, so maybe this is the meal for a celebration, or a little kick-start to the weekend.
A healthy 49 grams of protein with each serving, keeping you fuelled throughout the evening, and ensuring you hit your macro targets.
Tags
Ingredients
| 2 | skinless chicken breasts, about 150g each |
|---|---|
| 2 tbsp | plain flour |
| 60ml | egg whites |
| 50g | dried breadcrumbs |
| 50g | Parmesan, grated |
| 1 tbsp | garlic salt |
| 70g | light mature Cheddar, grated |
| salt and pepper | |
| 210g | rainbow salad (see page 209 of Tasty High Protein) |
| For the sauce: | |
| 1 tsp | light butter |
| 1 | onion, finely sliced |
| 3 | garlic cloves, finely chopped |
| 1 x 400g tin | chopped tomatoes |
| 1 tbsp | dried oregano |
| 70ml | red wine |
Essential kit
You will need an air fryer.
Method
Place the chicken on a chopping board and use a small sharp knife to slice into it from the thicker side, ensuring you don’t cut all the way through so you can open it out like a book. Cover with clingfilm, then gently bash with a rolling pin to make thin, even slices.
Season with salt and pepper, then set out three dishes: one with the flour, one with the egg whites and one with the breadcrumbs combined with the Parmesan and garlic salt.
Coat each piece of chicken in the flour, then in the egg whites, allowing any excess egg to drip off. Finally coat well with the breadcrumb mixture.
Cook the chicken in the air fryer at 180°C for 14 minutes.
Meanwhile, make the sauce: melt the butter in a pan, add the onion and cook until softened.
Add the garlic, tomatoes, oregano and red wine and cook for a few minutes until the mixture thickens slightly.
Once the chicken is cooked, pour the sauce on top and scatter over the grated cheese.
Air fry at 180°C for 3–4 minutes or until the cheese has melted.
Serve with rainbow salad.
Nutrition: 596 calories, 49g protein, 48g carbs, 14g fat
Reviews
Have you tried this recipe? Let us know how it went by leaving a comment below.
Cancel reply
Your review
Name *
Our team will respond to any queries as soon as we can - this may take longer over weekends. You do not need to resubmit your comment.
Please note: Moderation is enabled and may delay your comment being posted. There is no need to resubmit your comment. By posting a comment you are agreeing to the website Terms of Use .
Be the first to leave a review
Ingredients
Method
More Air Fryer Recipes
View all
The Batch Lady’s Sausage and Cranberry Breakfast Muffin Rolls
by The Batch Lady from The Batch Lady Saves Christmas
The Batch Lady’s Ham Mac and Cheese with Stuffing Crumbs
by The Batch Lady from The Batch Lady Saves Christmas
More High protein Recipes
View all
Mary Berry’s Seared Teriyaki Tuna with Ribbon Vegetable Salad
by Mary Berry from Mary 90: My Very Best Recipes
Beef Chow Fun
by Emma Chung from Easy Chinese Food Anyone Can Make
More Recipes from Tasty High Protein
View all
Protein-Packed Smoothie Bowl
by Fraser Reynolds from Tasty High Protein
Creamy Eggs on Toast
by Fraser Reynolds from Tasty High Protein
Get our latest recipes, features, book news and ebook deals straight to your inbox every week
