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Air Fryer Chicken Parm

by Fraser Reynolds from Tasty High Protein

Crispy chicken is topped with a rich tomato sauce and plenty of Cheddar cheese and Parmesan in this easy, high protein dish.

From the book

Fraser Reynolds


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.

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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.


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

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