3d • General discussion
High-Protein Chinese Salt & Pepper Chicken (Fakeaway)
Serves: 4
Time: 25–30 mins
Meal prep: 3–4 days in fridge
Best with: egg fried rice or chips (air fryer)
Ingredients
Chicken
- 600g chicken breast (thin strips)
- 2 tbsp cornflour (light coating = crispy)
- 1 tsp salt
- 1 tsp black pepper
- 1 tsp garlic granules
- 1 tsp paprika (optional but nice)
Salt & Pepper Seasoning Mix (the flavour)
- 1 tsp salt
- 1 tsp black pepper
- 1 tsp crushed chilli flakes (optional)
- 1 tsp Chinese 5 spice (key ingredient)
- 1 tsp garlic granules
- 1 tsp onion granules
- ½ tsp white pepper (optional but adds that “takeaway” vibe)
Veg + Sauce
- 1 onion (sliced)
- 2 peppers (sliced)
- 2–3 garlic cloves (chopped)
- 2 spring onions (optional)
- 1 tbsp soy sauce (light if possible)
- 1 tbsp rice vinegar or lemon juice
- 1 tbsp sweet chilli sauce (optional but works well)
- 1 tsp sesame oil (optional)
- 1 kcal spray / 1 tsp oil
Method
1) Prep the chicken
- Slice chicken breast into thin strips.
- Add to bowl: cornflour + salt + pepper + garlic granules + paprika.
- Mix until coated.
2) Cook chicken (crispy)
✅ Air fryer method (best for clients)
- Air fry at 200°C for 12–14 mins
- Shake halfway(Use 1 kcal spray over chicken before cooking)
✅ Pan method
- Spray a hot pan / wok
- Fry chicken 6–8 mins until golden and cooked through.
3) Cook veg + flavour
- In the same pan/wok, spray oil.
- Stir fry onion + peppers 4–5 mins.
- Add garlic + spring onions 30 seconds.
4) Combine + season
- Add cooked chicken to the pan with veg.
- Add soy sauce + vinegar/lemon + optional sweet chilli + sesame oil.
- Add the salt & pepper seasoning mix.
- Toss 1–2 mins until fully coated.
Serving Options (On Plan)
✅ Option A: Salt & Pepper Chicken + Egg Fried Rice
- 250g cooked rice (batch cooked)
- 2 eggs (scrambled into rice)
- Frozen peas/carrots mix
- Soy sauce
✅ Option B: Salt & Pepper Chicken + Chips
- Air fryer chips (potato or frozen light chips)
- Side salad
✅ Option C (Lower cal): Chicken + stir fry veg + cauliflower rice
Macros (Approx Per Serving)
(Chicken only with veg)
- Calories: ~320–380
- Protein: ~45–50g
- Carbs: ~20–25g
- Fat: ~6–9g
Add rice/chips depending on calorie goal.
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High-Protein Chinese Salt & Pepper Chicken (Fakeaway)
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