Air-Fryers are a really useful tool in making quick, easy and health recopies. Foods that were traditionally fried in oil can now be cooked in a way that preserves the texture and flavor without the added saturated fats! Here is one example of an easy air frier meal.
Orange chicken is typically made with fried chicken coated in a sweet, sticky sauce. In this lightened-up version, we skip the oil in favor of an air fryer and make an equally delicious sauce that goes easy on the sugar. Serve with brown rice and steamed green beans.
By Breana Lai Killeen, M.P.H., RD
Published on April 18, 2023
Reviewed by Dietitian Emily Lachtrupp, M.S., RD
Active Time: 20 mins
Total Time: 20 mins
Nutrition Profile:
Dairy-Free Diabetes Appropriate Healthy Pregnancy High-Protein Nut-Free
Ingredients
1 large egg
1 pound boneless, skinless chicken thighs or breasts, cut into 1-inch pieces
¼ teaspoon salt
¼ cup cornstarch plus 1 tablespoon, divided
2 tablespoons all-purpose flour
Cooking spray
8 tablespoons orange juice, divided
1 tablespoon honey
1 tablespoon reduced-sodium soy sauce
1 tablespoon rice vinegar
1 teaspoon toasted sesame oil
2 cloves garlic, minced
1 teaspoon grated fresh ginger
⅛ teaspoon crushed red pepper
Toasted sesame seeds for serving
Directions
Preheat air fryer to 400°F for 10 minutes.
Whisk egg in a medium bowl. Add chicken; sprinkle with salt and toss to coat. Combine ¼ cup cornstarch and flour in a shallow bowl.
Working with a few pieces at a time, dredge the chicken in the cornstarch-flour mixture, shaking off excess. Transfer to a large plate.
Working in batches if necessary, generously coat all sides of the chicken with cooking spray. Add the coated chicken to the air-fryer basket; cook until crispy and a thermometer inserted in the thickest portion registers at least 165°F, 8 to 12 minutes.
Meanwhile, whisk 2 tablespoons orange juice with the remaining 1 tablespoon cornstarch in a small saucepan or skillet until smooth. Whisk in the remaining 6 tablespoons orange juice, honey, soy sauce, vinegar, sesame oil, garlic, ginger, and crushed red pepper. Bring to a boil over medium heat; cook, whisking frequently, until thickened and slightly reduced, 1 to 2 minutes.
Toss the chicken with the sauce in a medium bowl. Serve topped with sesame seeds, if desired. Nutrition Facts - Serving Size 3/4 cup calories 290
total carbohydrate 21g total sugars 7g added sugars 4g protein 25g total fat 11g saturated fat 2g cholesterol 153mg vitamin a 180iu vitamin c 16mg vitamin d 11iu vitamin e 1mg folate 33mcg vitamin k 3mcg sodium 418mg calcium 24mg iron 2mg magnesium 36mg potassium 384mg zinc 2mg vitamin b12 1mcg
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