30 DAYS OF HIGH PROTEIN AIR-FRYER RECIPES Day 15| Bang bang chicken fried rice 🥵   This was absolutely STUNNING guys and ready in less than 15 minutes! Crispy battered chicken coated in a beaut bang bang sauce with sticky fried rice 😮‍💨 Macros 447 calories 44gP / 4F / 66gC Serves: 2 Shopping list ✍️ - 300g Chicken Breast, diced - 1 tsp soy sauce - 1 garlic clove, minced - 1 inch ginger, minced - 25g Cornflour - 220g Microwave Rice - 1 tsp dark soy sauce - 2 tbsp reduced sugar sweet chilli sauce - 1 carrot, grated - 100g frozen peas - 1 Spring onion, sliced Bang bang sauce 🥣: 1 tsp soy sauce, 1 tbsp sweet chilli sauce, 3 tbsp light mayo, 1 tsp siracha & 1 tsp water. Method Mix the sauce ingredients together and set aside. Add 1 tsp soy sauce, minced garlic & ginger to the diced chicken then coat in cornflour. Spray with low calorie spray and air fry on 190C for 14 mins turning half way and spraying with more low calorie spray. In a large bowl mix the microwave rice with the grated carrot and peas, then pour over the dark soy and sweet chilli sauce. Mix well then air fry on 200C for 5 mins, give it a good stir half way. Plate up with the sliced spring onion and enjoy! #healthyrecipes #highprotein #caloriedeficit #friedrice #bangbangchicken

30 DAYS OF HIGH PROTEIN AIR-FRYER RECIPES Day 14| Chicken tikka toastie 🥵   My favourite toastie recipe to date. This toastie is layered with a homemade tikka pizza sauce, tender air fried chicken tikka pieces mixed with mango chutney mayo, red onion & loads of cheese 😮‍💨   And has a whopping 44g protein in!! Macros 407 calories 44gP / 9gF / 56gC Serves: 1   Shopping list ✍️ - 100g Chicken breast - 2 tsp tikka paste - 1 heaped tsp mango chutney - 3 tbsp light mayo - 2 pieces low calorie bread - 45g passsta - 30g reduced-fat cheddar - 15g shredded mozzarella - 5g sliced red onion Method Butterfly the chicken breast then season with 1 tsp tikka paste. Spray the air fryer crisp tray with low calorie spray, place the chicken in and spray again. Air fry on 190C for 12 mins, remove and let it rest. Mix the passata and remaining tikka paste together and spread evenly over the bread slices. Slice the chicken and mix with the mango chutney and mayo. One piece of bread add the chicken, red onion and half the cheese, on the other side just the cheese. Place the toastie in the pre-heated air fryer without turning it on to melt the cheese for a couple of minutes, then air fry on 180C for 5-6 mins and enjoy! #healthyrecipes #highprotein #caloriedeficit #toastie #chickentikkatoastie #fyp

30 DAYS OF HIGH PROTEIN AIR-FRYER RECIPES Day 13| Tuscan chicken loaded potatoes 🥵 Creamy Tuscan chicken with sundried tomatoes, spinach and basil on top of crispy cubed potatoes all made in under 20 minutes! Sensational 😮‍💨 Macros 448 calories 44gP / 10gF / 46gC Serves: 2   Shopping list ✍️ - 1/2 onion, finely diced - 300g chicken breast - 1 1/2 tsp mixed herbs - 1 tsp garlic granules - 3 tsp paprika - Pinch salt & pepper - 40g sundried tomatoes, sliced - 1 garlic clove, minced - 50g single cream or alternative - 100-120ml chicken stock - Fresh basil - 5g Parmesan Cheese, grated - A handful of spinach - 10g Plain Flour - 400g Potatoes, diced into small cubes Method Butterfly the chicken breast then slice all the way through. Season with salt, pepper and 1 tsp mixed herbs, 1 tsp paprika and garlic granules. Coat in the flour, spray the crisp tray with low calorie spray and air fry on 190C for 7 mins, flip and cook for a further 6 mins. For the potatoes season generously with salt, pepper & 1 tsp paprika. Air fry on 190C for 15 mins shaking every 5. For the sauce fry the onions with low calorie spray or sundried tomato oil for a few mins to soften. Add the sundried tomatoes with the minced garlic for a minute then mix in 100ml chicken stock, single cream & grated Parmesan. Simmer until it starts to thicken then mix in the spinach, slice the chicken then mix that in. Add the rest of the stock to loosen the sauce if needed and enjoy with fresh basil! #healthyrecipes #caloriedeficit #highprotein #tuscanchicken #fyp

30 DAYS OF HIGH PROTEIN AIR-FRYER RECIPES Day 12| Chicken caprese pesto stuffed crust pizza 🥵 An Italian-inspired chicken pizza with a pesto base, mozzarella stuffed crust and a drizzle of balsamic glaze…What a PIZZA 😮‍💨 Macros 493 calories 53gP / 11gF / 42gC Serves: 1   Shopping list ✍️ - 100g chicken breast - 50g self raising flour - 75g 0% Greek yogurt - Cherry tomatoes, sliced - 80g light mozzarella - 2 tsp pesto - 2 tbsp light mayo - 1 tsp Italian seasoning or mixed herbs - Basil leaves - Balsamic glaze Method Tenderise the chicken breast then season with salt, pepper and Italian seasoning. Spray with low calorie spray and air fry on 190C for 7 mins, flip and spray again, then air fry for a further 7 mins or until cooked. In the meantime Mix the yogurt and flour together until it forms a ball, then flour the surface and rolling pin and roll it out. Place 60g mozzarella around the edges and fold the edges in to form a stuffed crust to enclose the cheese. Spread a tsp of pesto around the base, add the toppings and the rest of the mozzarella. Place in the heated air fryer for a few mins to melt the cheese so it doesn’t blow away, then air fry on 190C for 8-10 mins. Add the basil, then mix 1 tsp pesto with the light mayo and 1-2 tbsp water to drizzle over the pizza along with balsamic glaze. #healthyrecipes #easyrecipes #healthymeal #lowcalorie #stuffedcrustpizza

30 DAYS OF HIGH PROTEIN AIR-FRYER RECIPES Day 11| Chicken katsu rice bowl 🥵 One of my all time favourites dishes. Crispy breadcrumbed chicken with a gorgeous curry sauce, served with rice and salad 😮‍💨 Macros 548 calories 50gP / 11gF / 62gC Serves: 2   Shopping list ✍️ - 330g chicken breasts - Salt & pepper - 1 tsp curry powder - 1 egg - 36g panko breadcrumbs - 300g cooked rice - Handful mixed leaf salad - 46g (half the pack) Golden Curry Japanese curry mix Optional: Spring onion & red chilli slices   Method Tenderise the chicken breasts then season with salt, pepper and curry powder. Dip into the whisked egg then the panko. Spray with low calorie spray and air fry on 190C for 7 mins. Flip, spray again and air fry for a further 7 mins or until the chicken is cooked. Let the chicken rest for a few mins then slice. Serve with the rice, katsu sauce & salad. #healthyrecipes #easyrecipes #healthymeal #lowcalorie #fakeaway #highprotein #lowcaloriemeals #mealprep #weightloss #healthyeating #airfryer #airfryerrecipe #airfryerrecipes #katsu #katsucurry #chickenkatsu