Lemon Air Fried Chicken Nuggets
Print this recipeby Carla Burke, RD
Prepared by Buster and Laurel Douglas
TOOLS NEEDED
- Garlic press
- 2 large bowls
- 2 small shallow bowls
- 2 wide mouth mason jar or similar
- air fryer
INGREDIENTS
Spray olive oil
- 1½ lb chicken breasts
- 3 Tbsp Soy sauce (divided)
- 1 Tbsp Sesame oil
- 1 egg
- 5 Tbsp cornstarch (divided)
- ¼ c all purpose flour
- 1 Tbsp olive oil
- 1 lemon
- 1 Tbsp fresh ginger paste
- 2 cloves garlic
- ½ c chicken broth
- ¼ c sugar
- 1 Tbsp rice vinegar
DIRECTIONS
- Cube chicken breast into 1 inch cubes. In a large bowl, mix chicken with 2 Tbsp of soy sauce and sesame oil and set aside.
- Using a garlic press, crush garlic into a wide mouth microwaveable glass jar. Add ginger paste, chicken broth, sugar, rice vinegar, and lemon juice into the jar. Microwave for 90 seconds. In a separate dish, combine 1 Tbsp cornstarch with 1 Tbsp water. And set aside. Add cornstarch slurry and olive oil into the jar and stir until thickened. Set aside.
- In 2 shallow dishes, break an egg and whisk until combined in one, and add remaining cornstarch and flour into the other. Working in small batches, toss the chicken into the flour, then into the egg, then back into the flour to coat.
- Spray the air fryer with oil, and the chicken pieces. Heat the air fryer to 350 degrees. Cook for 5 minutes in the air fryer, then flip to the other side for an additional 5 minutes, working in batches as needed.
- Remove the chicken into a large bowl and drizzle the sauce over. Toss the chicken in the sauce and enjoy!
Adjust this salad to meet your goals may making these modifications to the ingredients:
Weight Gain:
Use 2 tsp olive oil
Weight Loss:
Omit olive oil in sauce
Sports Performance
Increase to 2.25 lb chicken and serve with lots of carbohydrate rich foods
Watch as Buster and Laurel make these flavor-packed nuggets!
LEMONS ARE IN SEASON!
DID YOU KNOW?
Lemons did not exist in nature before humans bred them by combining a bitter orange with a citron. Therefore, life didn’t give us lemons, we created them! Thanks to this, we can enjoy a glass of lemonade.
DID YOU KNOW?
From the 16th to the 18th century, scurvy, a disease caused by vitamin C deficiency, was a leading cause of death among sailors. This changed when the Royal Navy began providing citrus rations aboard ships, significantly reducing scurvy outbreaks thanks to citrus fruits’ naturally high vitamin C content.
DID YOU KNOW?
The white fibrous part of citrus is called the “pith”. The pith is high in vitamin C and a flavonoid called hesperidin. Eating citrus, including the pith, can help support digestion, heart health, bone health, your immune system, and even has some anticarcinogenic properties! The main source of fiber in the pith is pectin, which is a soluble fiber that may also help to reduce cholesterol and improve blood glucose control.
DID YOU KNOW?
Citrus was brought to the US as early as Christopher Columbus. He and other spaniard explorers planted lemons in Florida in 1493. A major freeze destroyed most of the crops in 1886, and commercial citrus growth was not attempted again until the 1950s.