Crispy Air-Fried Chicken with High-Protein Mac and Cheese and Chilli Yogurt Sauce

Steps

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1. 1
   Butterfly the three chicken breasts by placing your hand on top and slicing horizontally from the side to open them up, then halve each butterflied breast to create six even-sized fillets.
   ▶ ≈0:24
2. 2
   Place the chicken in a bowl and season with 2 teaspoons each of onion powder, garlic powder, and smoked paprika, plus a pinch of salt and about 20 cracks of black pepper. Mix thoroughly with clean hands until every piece is evenly coated.
   ▶ ≈0:18
3. 3
   Bring a large pot of generously salted water to a boil over high heat. You can cover the pot to speed up the process.
   ▶ ≈0:55
4. 4
   Make the chilli yogurt sauce: combine 180 grams of Greek yogurt with 1 tablespoon of chilli sauce in a bowl. Season with salt and black pepper to taste, then mix until completely blended. Transfer to a squeeze bottle or keep in a separate container.
   ▶ ≈1:08
5. 5
   Spread 125 grams of panko breadcrumbs on a tray. In a separate bowl, crack three eggs, break the yolks with a fork, and whisk together to create an egg wash.
   ▶ ≈1:53
6. 6
   Dip the seasoned chicken pieces into the egg wash, ensuring they are fully coated, then press them into the panko breadcrumbs, coating all sides thoroughly. Shake off excess breadcrumbs and arrange on a tray lined with aluminium foil.
   ▶ ≈2:22
7. 7
   Spray the coated chicken pieces generously with oil on both the top and bottom to prevent dry spots.
   ▶ ≈2:51
8. 8
   Bake in a preheated oven at 220°C (390°F) for 18 to 20 minutes, flipping halfway through, until golden and the internal temperature reaches 74°C.
   ▶ ≈3:10
9. 9
   Add 400 grams of high-protein pasta to the boiling water, stir briefly to prevent clumping, and cook for 1 minute less than the package instructions.
   ▶ ≈3:24
10. 10
    In a pan over medium-high heat, warm 375 millilitres of low-fat milk without bringing it to a simmer or boil. Once warm, add 100 grams of cheddar cheese, 75 grams of mozzarella cheese, and 4 light cheese slices. Gently stir until all cheese is melted.
    ▶ ≈3:32
11. 11
    Stir in 1 tablespoon of Dijon mustard for depth of flavour, then add a pinch of salt. If the mixture becomes too hot, reduce the heat slightly.
    ▶ ≈4:08
12. 12
    Drain the cooked pasta and fold it into the cheese sauce. The starch in the pasta water will help thicken the sauce, creating a creamy, stringy mac and cheese. Taste and adjust seasoning with black pepper and salt as needed.
    ▶ ≈4:22
13. 13
    Once the chicken is golden and crispy, slice it into strips (or dice if preferred). Divide the mac and cheese between five containers, arrange the chicken strips on top, and drizzle with the chilli yogurt sauce.
    ▶ ≈4:51