Sweet & Sour Chicken Flatbread by @veryhungrygreek

27 min

2 servings

🍗

2

Chicken breast

🧂

Salt

⚫

Pepper

🥚

1

Egg

🌽

30 g

Cornflour

🫑

0.5

Red pepper

🫑

0.5

Yellow pepper

🧅

0.5

Onion

🍍

80 g

Pineapple

🥙

1

Flatbread

🧅

1

Spring onion

🌱

Sesame seeds

🍚

1 tsp

White rice vinegar

🍅

4 tbsp

Tomato ketchup

🥢

1 tbsp

Soy sauce

🍬

1 tsp

Sweetener

💧

1 tbsp

Water

🫗

Low calorie cooking spray

  1. Mix
    • White rice vinegar
    • Tomato ketchup
    • Sweetener

    Mix the sauce ingredients together (white rice vinegar, tomato ketchup, soy sauce, sweetener and water) and set aside.

  2. Season
    • Chicken breast
    • Salt

    Season the diced chicken with salt and pepper.

  3. Dip
    • Chicken breast
    • Egg
    • Cornflour

    Dip the seasoned chicken into the whisked egg, then into the cornflour.

  4. Place
    • Chicken breast
    • Low calorie cooking spray

    Place the coated chicken in the air fryer, spray with low calorie spray and cook at 190C for 5 minutes each side, spraying again after flipping if needed.

  5. Place
    • Onion
    • Red pepper
    • Chicken breast

    Remove the chicken, then place the onion, peppers and pineapple into the air fryer and cook at 200C for 5 minutes.

  6. Pour
    • Chicken breast
    • Red pepper

    Pour in the sauce along with the chicken and cook for a further 2 minutes.

  7. Place
    • Flatbread
    • Spring onion

    Place onto the flatbread along with the diced spring onion.

Sweet & Sour Chicken Flatbread by @veryhungrygreek

27 min

2 servings

🍗

2

Chicken breast

🧂

Salt

⚫

Pepper

🥚

1

Egg

🌽

30 g

Cornflour

🫑

0.5

Red pepper

🫑

0.5

Yellow pepper

🧅

0.5

Onion

🍍

80 g

Pineapple

🥙

1

Flatbread

🧅

1

Spring onion

🌱

Sesame seeds

🍚

1 tsp

White rice vinegar

🍅

4 tbsp

Tomato ketchup

🥢

1 tbsp

Soy sauce

🍬

1 tsp

Sweetener

💧

1 tbsp

Water

🫗

Low calorie cooking spray

Preparation Steps

  1. Step 1/7

    Mix the sauce ingredients together (white rice vinegar, tomato ketchup, soy sauce, sweetener and water) and set aside.

    🍚White rice vinegar
    🍅Tomato ketchup
    🥢Soy sauce
    🍬Sweetener
    💧Water
    🥣Mixing bowl

  2. Step 2/7

    Season the diced chicken with salt and pepper.

    🍗Chicken breast
    🧂Salt
    ⚫Pepper
    🪵Cutting board
    🔪Knife

  3. Step 3/7

    Dip the seasoned chicken into the whisked egg, then into the cornflour.

    🍗Chicken breast
    🥚Egg
    🌽Cornflour
    🥣Mixing bowl
    🥄Whisk

  4. Step 4/7

    Place the coated chicken in the air fryer, spray with low calorie spray and cook at 190C for 5 minutes each side, spraying again after flipping if needed.

    🍗Chicken breast
    🫗Low calorie cooking spray
    🥢Tongs

  5. Step 5/7

    Remove the chicken, then place the onion, peppers and pineapple into the air fryer and cook at 200C for 5 minutes.

    🧅Onion
    🫑Red pepper
    🫑Yellow pepper
    🍍Pineapple
    🥢Tongs

  6. Step 6/7

    Pour in the sauce along with the chicken and cook for a further 2 minutes.

    🍗Chicken breast
    🫑Red pepper
    🫑Yellow pepper
    🧅Onion
    🍍Pineapple

  7. Step 7/7

    Place onto the flatbread along with the diced spring onion.

    🥙Flatbread
    🧅Spring onion

Composition

Ingredients

Types

Meat, Spices, Eggs, Starch, Vegetables, Fruit, Grains, Bread, Seeds, Condiments, Sweeteners, Liquids, Oils

Ingredients

Chicken breast, Salt, Pepper, Egg, Cornflour, Red pepper, Yellow pepper, Onion, Pineapple, Flatbread, Spring onion, Sesame seeds, White rice vinegar, Tomato ketchup, Soy sauce, Sweetener, Water, Low calorie cooking spray

Notes

Chicken breast (diced), Salt (to season the chicken), Pepper (to season the chicken), Egg (whisked, for dipping the chicken), Cornflour (for coating the chicken), Onion (small), Pineapple (fresh), White rice vinegar (for the sauce), Tomato ketchup (for the sauce), Soy sauce (for the sauce), Sweetener (or sugar, for the sauce), Water (for the sauce), Low calorie cooking spray (for the air fryer)

Allergens

Eggs, Gluten, Sesame, Sulphites, Soy

Dietetics

Dietary regimen

High-Protein, Nut-Free

Calories

440 kcal

Macro nutrients

Protein: 50g, Carbohydrates: 46g, Fat: 6g, Fiber: 3g, Sugars: 14g

Nutritional Information

Minerals

Sodium: 850mg, Potassium: 650mg, Phosphorus: 320mg, Iron: 1.8mg

Vitamins

Vitamin C: 70mg, Vitamin B6: 1.1mg, Niacin (B3): 15mg

Preparation

Time Information

Preparation

15 minutes

Cooking

12 minutes

Overall

27 minutes

Difficulty

Level

Medium (2/4)

Steps

7 steps

Equipments

Utensils

Mixing bowl, Whisk, Knife, Cutting board, Tongs

Appliances

Air fryer

Type

Type

Type Of Dish

Main Course

Occasions

Everyday Meal, Meal Prep, Weight Loss Diet

Origin

Source

Platform

instagram

Original Creator

@veryhungrygreek

Origin

Cuisine

Chinese

Geographic

China, East Asia

Various

Aspect

Texture

Crispy, Saucy, Tender, Juicy

Flavors

Sweet, Sour, Tangy, Savory, Umami

Other

Price

Medium

Recommended Preservation

fridge

Preservation Infos

refrigeration : 2 days (store in an airtight container,flatbread best assembled fresh; keep chicken, sauce and flatbread separate for best texture), reheating : until piping hot throughout (reheat chicken mixture in a pan or air fryer,toast flatbread separately before assembling)