Protein Swap | Sour Cream & Onion Air Fryer Chicken Breasts
with Rustic Mash & Lemony String Pea Salad
Cooking time
25 minutes
Servings
2/4
Calories
810 /serving
Sour cream and onion go together like your fave chip dip. In other words, it’s a can’t stop, won’t stop combination! That’s the idea behind this fried chicken supper, accomplished with less oil and less mess than traditional frying techniques. Chicken breasts enter the crisp zone in a coating of panko seasoned with our classic ranch flavouring. Serve the golden-crusted pieces with a sour cream and scallion sauce zinged with lemon juice. Round it all out with mashed potatoes and lemon-freshened string peas.
We will send you:
- 2 Canadian-raised chicken breasts (air chilled)
- 450g Baby potatoes
- 225g Turnips (or rutabaga)
- 100g String peas (sugar snap peas or snow peas)
- 2 Scallions
- 1 Lemon
- 10g All-purpose flour
- 60g Panko
- 43ml Sour cream
- 6g Back at the Ranch spices (chives, parsley, mustard, garlic, onion, brown sugar, kosher salt)
Contains: Eggs, Milk, Mustard, Wheat
You will need:
Medium pot
Strainer
Peeler
Oil
2 or 4 tbsp Butter
Salt & pepper (S&P)
1 or 2 Eggs
Air fryer
Total Fat
34 g
Saturated Fat
13 g
Sodium
460 mg
Total Carb
77 g
Sugars
12 g
Protein
53 g
Fibre
9 g
Preparation
Make the mash
Preheat the air fryer to 400°F. Lightly oil the basket. Bring a medium pot of salted water to a boil. Medium-dice the potatoes. Peel and medium-dice the turnips. Add 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 2 tbsp butter (double for 4 portions). Mash, gradually adding the reserved cooking water until you achieve your desired consistency; season generously with S&P. Keep warm.
Prepare the chicken
Meanwhile, in a shallow bowl, combine the flour and S&P. In a second shallow bowl, beat 1 egg (double for 4 portions) until smooth; season with S&P. In a third shallow bowl, combine the panko, ⅓ of the spices and S&P. Pat the chicken dry with paper towel; season with ½ the remaining spices. Working one at a time, coat the chicken in the flour (shaking off any excess), then in the egg (letting any excess drip off), then in the panko (pressing to adhere). Drizzle with oil.
Fry the chicken
Place the chicken* in the air fryer basket and fry, 13 to 15 min., until cooked through and golden brown.
Make the sauce
Meanwhile, juice the lemon. Thinly slice the scallions crosswise, separating the white bottoms and green tops. In a small bowl, combine the sour cream, white bottoms of the scallions, ½ the lemon juice, a drizzle of oil, the remaining spices and S&P.
Make the salad
Cut the string peas crosswise into thirds. In a second small bowl, combine the string peas, green tops of the scallions, remaining lemon juice, 1 tbsp oil (double for 4 portions) and S&P.
Plate your dish
Divide the mash and chicken (slice beforehand if desired) between your plates. Top the chicken with a dollop of the sauce. Serve the salad and remaining sauce on the side. Bon appétit!
*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
