Protein Swap | Air Fryer Sticky Ginger-Soy Chicken
with Crisped Broccoli & Sweet Potato Mash
Cooking time
30 minutes
Servings
2/4
Calories
610 /serving
Minced ginger and sweet soy sauce make a finger-licking glaze worth sticking around for. It coats these tender chicken breasts for their last minutes in the Air Fryer, so they can emerge expertly browned to tender, with less oil and less mess than traditional frying techniques. Broccoli florets jump right in with a hint of ginger and scallion, so they’re ready to meet their mash in buttery sweet potatoes.
We will send you:
- 2 Canadian-raised chicken breasts (air chilled)
- 450g Sweet potatoes
- 20g Ginger
- 300g Broccoli florets
- 1 Scallion
- 15ml Rice vinegar
- 30ml Sweet soy sauce
Contains: Milk, Soy, Sulphites, Wheat
You will need:
Medium pot
Strainer
Peeler
Oil
1 or 2 tbsp Butter
Salt & pepper (S&P)
Basting brush
Air Fryer
Total Fat
16 g
Saturated Fat
5 g
Sodium
850 mg
Total Carb
76 g
Sugars
26 g
Protein
47 g
Fibre
12 g
Preparation
Mise en place
Preheat the air fryer to 400°F. Lightly oil the basket. Bring a medium pot of salted water to a boil. Peel and mince the ginger. Peel and medium-dice the sweet potatoes. Thinly slice the scallion crosswise.
Make the mash
Add the sweet potatoes to the pot of boiling water and boil, 14 to 16 min., until very tender. Reserving ½ cup cooking water (double for 4 portions), drain and return to the pot. Off the heat, add 1 tbsp butter (double for 4 portions). Mash, gradually adding the reserved cooking water until you achieve your desired consistency; season with S&P. Keep warm.
Fry the broccoli
Meanwhile, in a medium bowl, combine the broccoli (halve if large), a drizzle of oil, ⅔ of the ginger and S&P. Place the broccoli in the air fryer basket and fry, 5 to 7 min., until tender. Return to the bowl and add the scallion; stir well. Keep warm.
Make the sauce
Meanwhile, in a small bowl, combine the soy sauce, vinegar (start with ½) and the remaining ginger.
Fry the chicken
Pat the chicken* dry with paper towel; season with S&P. Place in the air fryer basket and fry, 6 to 8 min., until partially cooked. Brush with the sauce and fry, 6 to 8 min., until glazed and cooked through.
Plate your dish
Divide the mash, chicken (slice beforehand if desired) and broccoli between your plates. Spoon any remaining sauce over the chicken. Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
