Air-Fried Chicken Cutlet & Mashed Potatoes with White Gravy
A recipe for a Southern classic, with some steps taken to reduce the calorie count. I breaded the chicken with ground pork rinds and air-fried it to add extra protein and make it taste like it was deep fried in lard, but with less calories than deep frying. I used Yukon gold potatoes, which have a lower glycemic index than Russet potatoes. I used einkorn flour, which is a healthy alternative to white flour with a lower glycemic index and many vitamins and minerals. I didn't add any butter in this recipe to keep calories down. This recipe has about 550 calories and 50 grams of protein.
Air-Fried Chicken Cutlet & Mashed Potatoes with White Gravy
Ingredients
Chicken Cutlet:
- 1 4 oz chicken breast, pounded thin(I used free-range organic chicken from Aldi)
- 2 tbsp einkorn flour(I used Jovial Foods organic all-purpose einkorn flour)
- 1 egg yolk(I used pasture-raised brown eggs from Sprouts)
- 0.75 oz ground pork rinds(I used the brand Pork Panko)
- Salt and pepper, to taste
Mashed Potatoes:
- 4 oz Yukon gold potatoes, skin on, cubed
- 1 to 1.5 tbsp milk(I used Maple Hill Creamery grass-fed whole milk)
- Salt, to taste
White Gravy:
- 2 tsp einkorn flour
- Water (to form a slurry)
- 1/2 cup whole milk
- Salt and pepper, to taste
Instructions
Prepare the Chicken Cutlet:
- Mix einkorn flour with salt and pepper.
- Dredge the chicken in the flour mixture, coat with egg yolk, and press into pork panko.
- Place the breaded chicken in an air fryer basket.
- Air fry at 450°F for 15 minutes, flipping halfway through, until golden brown and crispy.
Make the Mashed Potatoes:
- Boil the cubed Yukon gold potatoes in salted water until fork-tender, about 10-12 minutes.
- Drain and mash, adding 1 to 1.5 tbsp whole milk.
- Season with salt to taste.
Make the White Gravy:
- In a small bowl, mix 2 tsp einkorn flour with just enough water to form a slurry.
- Heat 1/2 cup whole milk in a pan over medium heat.
- Slowly whisk in the flour slurry and cook, stirring constantly, until thickened.
- Season with salt and pepper to taste.
Serve:
- Place the chicken cutlet next to the mashed potatoes and drizzle with white gravy.