A Chinese takeaway classic, if you like chicken and a bit of spice then you will love this! You coat chicken in a crispy coating and season with a dry mix of sweet, salty and spicy to create a very moreish dish. You can serve this Healthier Salt and Pepper Chicken as an appetiser or a main.
A Delicious and Nutritious Twist on a Classic Favourite
If you’re a fan of the classic salt and pepper chicken from your local Chinese takeaway but are looking for a healthier version, you’re in the right place. This guide will help you make a delicious, nutritious, and lower-calorie version of this beloved dish. Packed with flavour and easy to prepare, this healthier salt and pepper chicken will satisfy your cravings without compromising your health.
Why Choose a Healthier Version?
Traditional salt and pepper chicken from takeaways is often deep-fried and cooked with a lot of vegetable oil, making it high in unhealthy fats and calories. By making a few simple changes, such as air frying the chicken instead of deep frying, and using healthier ingredients, you can enjoy a dish that’s just as tasty but much better for you. Reducing oil usage and opting for leaner cuts of chicken can significantly lower the calorie content, making this a perfect option for anyone looking to eat healthily.
The History of Salt And Pepper Chicken
Salt and pepper chicken is a popular dish in Chinese cuisine, known for its crispy texture and bold flavours. This dish typically features bite-sized pieces of chicken that are seasoned with a mixture of salt, pepper, and other spices, then deep-fried to perfection. It’s often served with a side of fresh vegetables, making it a well-rounded and satisfying meal.
Choosing the Best Ingredients
For the healthiest version of salt and pepper chicken, it’s essential to choose high-quality ingredients. Opt for lean cuts of chicken, such as breast or thigh, and fresh vegetables. Using less oil and seasoning the chicken with natural spices can help keep the dish light and nutritious.
Essential Marinade and Seasoning
For a flavourful marinade, use a mixture of soy sauce, garlic, ginger, and a touch of honey or agave syrup. This combination adds depth to the chicken without adding unnecessary calories. Allow the chicken to marinate for at least 30 minutes to let the flavours fully penetrate the meat.
Cooking Method: Air Frying
Instead of deep frying, use an air fryer to keep the dish healthy. Preheat your air fryer to 375°F (190°C) and cook the chicken until it’s golden brown and cooked through, about 15-20 minutes. This method significantly reduces the amount of oil used and ensures the chicken is tender and juicy with a crispy exterior.
Perfecting the Salt and Pepper Mix
The salt and pepper mix is the star of this dish. Use sea salt or Himalayan pink salt for a more natural option, and freshly ground black pepper for maximum flavour. Add a pinch of Chinese five-spice powder, which includes star anise, cloves, Chinese cinnamon, Sichuan pepper, and fennel seeds, to elevate the dish. Toss the cooked chicken pieces in this mix to coat them evenly.
Fresh Vegetables for Extra Nutrients
Pair your salt and pepper chicken with fresh, crunchy vegetables like bell peppers, onions, and spring onions. Lightly sauté these vegetables in a small amount of olive oil until they’re just tender but still crisp. This not only adds a burst of colour to your dish but also provides essential vitamins and minerals.
Chicken Breast or Thigh?
Both chicken breast and thigh work well in this recipe. Chicken breast is leaner and lower in calories, making it a great choice for those watching their weight. Chicken thigh is juicier and more flavourful, perfect for those who prefer a richer taste. Removing the skin further reduces calories and keeps the dish light.
Conclusion
Healthier salt and pepper chicken is a delicious and nutritious alternative to the traditional deep-fried version. By air frying the chicken, using lean cuts, and pairing it with fresh vegetables, you can enjoy this classic dish guilt-free. This recipe is perfect for anyone looking to eat healthily without sacrificing flavour. So, what are you waiting for? Give this healthier salt and pepper chicken a try and enjoy a tasty, nutritious meal that your whole family will love!
Never Been Better Salt and Pepper Chicken
Course: MainCuisine: ChineseDifficulty: Easy4
servings45
minutes20
minutes300
kcalIngredients
- For the Chicken
1 lb (450g) chicken breast or thigh, cut into bite-sized pieces
2 tablespoons soy sauce
2 cloves garlic, minced
1 inch piece of ginger, grated
1 teaspoon honey or agave syrup
- For the Salt and Pepper Mix:
1 teaspoon sea salt or Himalayan pink salt
1 teaspoon freshly ground black pepper
1/2 teaspoon Chinese five-spice powder
- For the Vegetables:
1 bell pepper, thinly sliced
1 medium onion, thinly sliced
2 spring onions, chopped
1 tablespoon olive oil
Directions
- Marinate the Chicken:
- In a bowl, combine the soy sauce, minced garlic, grated ginger, and honey or agave syrup
- Add the chicken pieces and mix well to ensure all pieces are coated with the marinade.
- Cover and refrigerate for at least 30 minutes to let the flavors penetrate the meat.
- Prepare the Salt and Pepper Mix
- In a small bowl, mix together the sea salt or Himalayan pink salt, freshly ground black pepper, and Chinese five-spice powder.
- Air Fry the Chicken:
- Preheat your air fryer to 375°F (190°C).
- Arrange the marinated chicken pieces in a single layer in the air fryer basket.
- Cook for 15-20 minutes, shaking the basket halfway through to ensure even cooking, until the chicken is golden brown and cooked through.
- Sauté the Vegetables:
- While the chicken is cooking, heat the olive oil in a large skillet over medium-high heat.
- Add the sliced bell pepper, onion, and spring onions.
- Sauté for 3-5 minutes until the vegetables are tender but still crisp.
- Combine and Serve:
- Once the chicken is cooked, toss it in the prepared salt and pepper mix until evenly coated alongside the sautéed vegetables.
