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–+ Serves

Korean "Fried" Chicken Plate (In the airfryer + Macro Friendly)

This Korean Air "Fried" Chicken Plate with Kimchi Fried Rice is the perfect healthy fakeaway for meal prep or weeknight dinners! Made with tender marinated chicken, a spicy Korean-inspired coating, and air-fried to crispy perfection, it’s high in protein, packed with flavour, and low in calories.
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 2 Serves
Course: Main Dish
Calories: 462
Ingredients Method Nutrition Notes

Ingredients
  

For the Korean Fried Chicken:
  • 250 g chicken tenderloins or chicken thighs
  • 2 tbsp white vinegar or rice wine vinegar
  • 1 tsp zero-calorie sweetener
  • 1 tsp low-sodium soy sauce
  • ½ tbsp chilli paste or gochujang
  • ½ tsp ginger paste
  • ½ tsp garlic powder
  • ½ tsp onion powder
For the Crispy Coating:
  • 30 g soy or whey protein crisps Can sub for flour or starch, this will affect macros/texture
  • 15 g all-purpose or cake flour to keep it gluten free, sub for any starch powder
  • 15 g tapioca starcg potato, or corn starch
  • ½ tsp baking powder
  • Korean seasoning blend to taste, I use Mingle Korean BBQ Seasoning
  • 3 tbsp sparkling water
For the Sticky Gochujang Sauce:
  • 2 tbsp white vinegar
  • ½ tbsp zero-calorie sweetener
  • 1-2 garlic cloves minced
  • ¼ tsp ginger paste
  • ½ tbsp chilli paste
  • 1 tbsp low-sodium soy sauce
  • 1-2 bsp gochujang paste about 30g
  • 1 tsp 5g honey
For the Kimchi Fried Rice (Optional but 🔥):
  • ⅔ cup cooked rice day-old works best
  • ¼ white onion finely diced
  • 1-2 garlic cloves minced
  • ¼ cup kimchi chopped
  • ¼ cup frozen peas
  • 1 egg
  • 1 tsp sesame oil
  • ½ tbsp low-sodium soy sauce
  • 1 tbsp kimchi juice
  • 1 tsp zero calorie sweetener see notes
Extra
  • green onion for garnish
  • sesame seeds for garnish
  • Sliced Cucumber Salad on the side, just mix thinly sliced cucumber, dash of sesame oil, white wine vinegar, zero calorie sweetener, dash of low sodium soy sauce and 1/2 tsp chilli paste

Method
 

  1. In a bowl, combine the chicken with vinegar, sweetener, soy sauce, gochujang, garlic powder, onion powder, and ginger paste. Let marinate for at least 30 minutes, or overnight for deeper flavour.
  2. Blend the protein crisps, then mix with flour, starch, baking powder, and seasoning.
  3. Prepare 2 dipping stations and add 3/4 of the coating to one with extra seasoning. To the second bowl add the rest of the coating mix and add sparkling water to form a chunky batter-like texture.
  4. Dip the marinated chicken into the dry coating mix, then into the wet coating mix, then back into the dry, pressing well so the crisps stick and form a crunchy outer layer.
  5. Preheat your air fryer to 200°C (400°F). Lightly spray the basket and chicken with olive oil spray. Air fry for 18-20 minutes or until golden, crispy, and fully cooked. Flip halfway through.
  6. In a small pan, combine all sauce ingredients over low heat. Stir until slightly thickened and sticky. Pour over the fried chicken just before serving or serve as a dipping sauce.
(Optional) Kimchi Fried Rice
  1. Sauté garlic, kimchi and onions until fragrant. Push to the side and scramble an egg in the same pan.
  2. . Add peas, and cooked rice, then stir in soy sauce, kimchi juice, and sweetener. Mix through, then garnish with green onions.
  3. Plate the crispy Korean chicken with a side of kimchi fried rice, cucumber salad and top with green onions or sesame seeds. Enjoy!

Nutrition

Calories: 462kcalCarbohydrates: 54gProtein: 46gFat: 6g

Notes

Crisps: Whey or Soy Protein 
Zero Calorie Sweetener (can substitute for normal sugar or honey): natvia
Gochujang: Ottogi
Korean Seasoning: Mingle Seasoning

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