Roast Chicken Strips with Creamy Garlic & Herb Dip (4 portions)
Zesty, air-fried chicken strips paired with a cool, velvety garlic-herb cottage cheese dip that packs a massive 31g of protein per serving into a small, digestion-friendly portion.
Equipment
- Airfryer
Ingredients
- 500 g PnP Mini Skinless Breasts, cut into thin strips
- 1 sachet Knorr Barbecue Flavour Roast Chicken Cook In Bag
- lights pray of cooking spray
For the Garlic & Herb Dip:
- 1 cup Plain Low Fat Smooth Cottage Cheese, 1 tub
- 1 small cove of garlic, finely grated
- 10 ml fresh lemon juice, 2 tsp
- 15 ml fresh parsley or chives, finely chopped
- pinch of salt and black pepper, to taste
Instructions
- Toss your chicken strips in a small bowl. Sprinkle the packet of Knorr seasoning evenly over the top. Toss thoroughly with a fork until every strip is coated. (Skip the oil and salt; the spice mix handles it all).
- Save the parchment bag inside the Knorr packet for a future oven-baking night. For the air fryer, you want the open air to circulate directly around the strips tog et a beautiful, grilled char.
- Preheat your air fryer to 200°C. Lightly spray the basket with cooking spray and lay the chicken strips out in a single layer. Air fry at 200°C for 10 to 12 minutes, giving the basket a good shake halfway through. They cook quickly because they are small!
- While the chicken cooks, mix your smooth cottage cheese, grated garlic, lemon juice, and fresh herbs in a small ramekin. Season with a pinch of salt and pepper, then let it chill in the fridge for a few minutes to let the flavors blend. Serve alongside the hot chicken strips.
Notes
Macro breakdown (Divided into 4 Servings)
Dividing the original 500g chicken recipe into 4 smaller, highly manageable portions shifts the nutritional and cost profiles to make them even friendlier for low-appetite days:
- 🔥 Calories: ~214 kcal
- 🍗 Protein: ~31g
- 🌾 Carbohydrates: ~5.7g
- 🥑 Fat: ~2.7g
- 🪙 Estimated cost: ~R29**
