517
CALORIES
46.8
PROTEIN (G)
60.1
CARBS (G)
10.2
FAT (G)
4.5
FIBRE (G)
Method
Heat the oven or air fryer to 200°C. Flatten the chicken fillets to an even thickness and season lightly.
Mix the cornflakes, paprika, garlic and onion powder. Dip the chicken in beaten egg, press into the crumbs and brush with the measured olive oil.
Bake for 18-22 minutes or air fry for 12-15 minutes, until crisp, cooked through and the centre reaches 75°C for at least 30 seconds.
Simmer the orange juice, 35 ml soy sauce, honey and sriracha for 5 minutes. Whisk in the cornflour slurry and cook for 1-2 minutes until glossy.
Mix the cabbage, carrot and red onion with the rice vinegar and the remaining 5 ml soy sauce.
Coat the chicken lightly with glaze, then assemble each bun with slaw and one chicken fillet. Serve immediately.
ALLERGENS
Contains egg, soya and cereals containing gluten. Buns and cornflakes may also contain milk, sesame or nuts; check current labels.
STORAGE & REHEATING
Store cooked chicken, glaze and slaw separately in the refrigerator for up to 2 days. Reheat the chicken until piping hot and assemble only when ready to eat.
COACH NOTE
The glaze and bun drive much of the carbohydrate content. Use enough glaze for flavour without soaking the coating, and choose the bun that best fits the rest of your day.
EQUIPMENT
Chopping board, knife, three shallow bowls, baking tray or air fryer, small saucepan and mixing bowl.
PRACTICAL ADJUSTMENTS
Use wholemeal buns for extra fibre. Choose certified gluten-free cornflakes, soy sauce and buns for a gluten-free version. Replace honey with maple syrup if preferred.
FREEZER GUIDANCE
Freeze the cooked unglazed chicken for up to 1 month. Defrost fully, reheat until piping hot and add freshly warmed glaze. Do not freeze the slaw.
DIETARY SUITABILITY
As written: high-protein omnivore recipe.
Gluten-free: use certified gluten-free cornflakes, soy sauce and buns.
Dairy-free: choose dairy-free labelled buns and cornflakes.
Recalculate nutrition whenever packaged products are changed.