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Ingredients
- 1 cup cornstarch
- 1 teaspoon Chinese five-spice powder
- 1 cup egg substitute, divided
- 1 ½ lb boneless skinless chicken thighs
- Cooking spray
- 1 (18 oz) package frozen vegetable fried rice blend
- 2 tablespoons sesame oil
- 2 tablespoons reduced-sodium soy sauce
- 1 ½ cups fresh (or frozen) shelled edamame
- ¾ cup sliced green onions, divided
- 1 (8 oz) can pineapple tidbits in juice
- ⅔ cup sweet and sour sauce (about 6 oz)
Steps
- Preheat air fryer to 400°F. Combine cornstarch and five-spice in shallow dish. Place ½ cup egg substitute in second shallow dish. Drain pineapple.
- Cut chicken into 1-inch pieces. Coat chicken pieces with cornstarch mixture (in batches), tapping off excess. Dip into egg, letting excess drip off, then dip back into cornstarch mixture (repeat with remaining chicken; wash hands).
- Coat chicken pieces with spray, then arrange in single layer ½ inch apart on rack (in batches, if needed). Cook 8–10 minutes, flipping halfway through cook time, until coating is golden and chicken is 165°F. Repeat with remaining chicken, if needed.
- Meanwhile, prepare rice following package stovetop instructions (using sesame oil). Reduce heat to medium-low. Make well in center of rice and add remaining ½ cup egg substitute; let stand 2 minutes, then stir to scramble until egg is cooked and incorporated into rice. Stir in soy sauce, edamame, and ½ cup green onions; cook 1 more minute.
- Place sweet and sour sauce and pineapple in large, microwave-safe bowl. Microwave on HIGH 1–2 minutes until hot. Add chicken to bowl; toss to coat with sauce. Serve over rice, topped with remaining ¼ cup green onions.
Amount per ⅙ recipe serving: Calories 510, Total Fat 19g, Sat Fat 3.5g, Trans Fat 0g, Chol 70mg, Sodium 790mg, Total Carb 52g, Fiber 4g, Sugars 16g, Protein 31g, Calc 6%, Vitamin A 0%, Vitamin C 0%, Iron 20%