How to make healthy, protein-packed popcorn chicken from Bec Hardgrave Fitness Trainer

A health and fitness coach has revealed how to make popcorn chicken at home using chips to make it more crunchy.

Bec Hardgrave, of Brisbane, made 22 bite-size pieces of deceptively fast food that are high in protein.

In a clip she posted on her social media pages, Beck showed how to make delicious desserts using minced chicken, oven-baked potato chips, eggs, protein flour and spices.

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Brisbane health and fitness coach Bec Hardgrave (pictured) shared how to make guilt-free popcorn chicken from home

Brisbane health and fitness coach Bec Hardgrave (pictured) shared how to make guilt-free popcorn chicken from home

In an online segment, Bec demonstrated how to make delicious, high-protein desserts using chicken meat, baked chips, eggs, protein flour, and spices.

In an online segment, Bec demonstrated how to make delicious, high-protein desserts using chicken meat, baked chips, eggs, protein flour, and spices.

You start by adding 250 grams of chicken breast to a bowl with “any seasoning you like.”

Use 1 tablespoon of smoked paprika, ½ tablespoon each of salt and garlic herb.

The health expert added one egg and one egg white to the bowl, mixed them together, and then stirred in 1 tablespoon of the protein flour.

Start by adding 250 grams of chicken breast to a bowl, 1 teaspoon smoked paprika, and ½ tablespoon each of salt and garlic herb.

The health expert added one egg and one egg white to the bowl and mixed them to mix, then stirred in a tablespoon of protein flour

Minced chicken pieces with smoked paprika, salt, garlic herb, eggs, egg whites and protein flour in a bowl

Bec separate the chicken mixture in a small bowl, coat with the gray crumbs, and place on a baking tray lined with baking paper.

Added a handy tip for using wet hands so crumbs don't stick to your fingers

Bec separate the chicken mixture in a small bowl, coat with the gray crumbs, and place on a baking tray lined with baking paper.

Now for the secret ingredient. She said: Crush the mourning chips baked in your oven.

Bec separates the chicken mixture in a small bowl, coat it with foil and place on an oven tray lined with baking paper.

She added a helpful tip for using wet hands so the crumbs don’t stick to your fingers.

Then bake the popcorn chicken in the oven at 180 degrees for 12-15 minutes or until golden brown.

Then bake the popcorn chicken in the oven at 180 degrees for 12-15 minutes or until golden brown.

Then bake the popcorn chicken in the oven at 180 degrees for 12-15 minutes or until golden brown.

Hundreds of Bec fans were quick to comment on the clip, which attracted more than 77,600 views, with some calling the snack epic.

Hundreds of Bec fans were quick to comment on the clip, which attracted more than 77,600 views, with some calling the snack epic.

Popcorn chicken nuggets contain 540 calories and contain 71.7 grams of protein, 29.8 grams of carbohydrates and only 13.4 grams of fat.

Hundreds of Bec fans were quick to comment on the clip, which attracted more than 77,600 views, with some calling the snack “epic.”

One follower wrote: “Okay, this is a hack,” while another said, “He will deliver this next week.”

Many said they would make the recipe at home and another suggested cooking it in an air fryer instead of the oven.

Recipe: How to Make Your Own High Protein Popcorn Chicken

Ingredients

  • 250gm large organic minced chicken
  • 1 tablespoon smoked paprika
  • 1/2 tablespoon salt
  • 1/2 tablespoon of garlic herb
  • 1 egg
  • 1 x egg white
  • 1 tablespoon feta protein flour
  • 30gm smith’s oven baked chips

method

1. Preheat the oven to 180 degrees.

2. Add the minced chicken to a bowl with the paprika pieces, salt, garlic, eggs and eggs and mix them together.

3. Add protein flour and mix again.

4. In a separate bowl, crush the chips into small crumbs.

5. Take a small piece of the chicken mixture and roll it into a ball.

6. Dip the chicken ball in the crumbs, coat it completely and place it on a baking tray lined with greaseproof paper.

7. Repeat the process with the rest of the mixture. Place the tray in the oven for 12-15 minutes or until the crumbs are golden brown.

8. Serve with your favorite dipping sauce.

Nutrition information

  • 540 calories
  • 71.7 g protein
  • 29.8 g carbs
  • 13.4 g fat

Bec has amassed over 101,000 followers online for easy-to-follow recipes, take on health hacks and cheats.

She previously contracted the virus because she made a guilt-free homemade version of the popular In-N-Out Double Double Burger.

Bec was inspired to make a beef burger after eating a delicious meal on vacation in America and realizing it wasn’t available back home.

The “healthy” burger with ground beef, American mustard, smoked cheese, and homemade In-N-Out sauce is only 480 calories and high in protein.

Previously Bec went viral for making a homemade, guilt-free version of the popular In-N-Out Double Double Burger

Previously Bec went viral for making a homemade, guilt-free version of the popular In-N-Out Double Double Burger

Bake’s recipe calls for a quarter of a brown onion, 120 grams of ground beef with 5 percent fat, American mustard, one slice of smoked cheese, 25 grams of pickles, lettuce, and tomatoes.

To make homemade In-N-Out Sauce, use 30g of light whole egg mayonnaise, 15g of sugar-free tomato sauce, 5g of American mustard, and 5g of pickled relish.

Bex first added brown onions to a skillet and caramelized them, creating little balls of ground beef.

She then flattened the minced meatballs on the pan and flipped them until brown before adding a tablespoon of the mustard sauce to the pancake.

Bex first added the brown onions to the skillet and caramelized them, creating little balls of ground beef

The recipe requires brown onions, ground beef, mustard, smoked cheese, pickles, lettuce and tomatoes

Bake’s recipe calls for a quarter of a brown onion, 120 grams of ground beef with 5 percent fat, American mustard, one slice of smoked cheese, 25 grams of pickles, lettuce, and tomatoes.

Beck also suggested that those who follow her recipe roast the buns on the same skillet as the meat

Beck also suggested that those who follow her recipe roast the buns on the same skillet as the meat

‘Pro tip,’ Beck said, ‘is to roast the buns in the same pan as the meat.

American cheese is then layered on top of each patty and the caramelized onion pickle drizzles over the beef before stacking the other patty on top.

Simply mix all the sauce ingredients together in a bowl and spread a thick layer over the bread.

Pickles, tomatoes, and lettuce are placed on the bread before the beef patties, with a light sprinkling of the extra sauce on top.

“It’s 480 calories and 36 grams of protein,” Beck said.

How to make your own double burger at home:

Ingredients:

  • 1 brioche bread
  • 1/4 brown onion
  • 120 g 5% minced beef fat
  • 5 g American mustard (for Patties)
  • 1 slice of smoked cheese (Coles)
  • 25 grams pickles
  • lettuce
  • Tomatoes

To make the IN-N-OUT SAUCE:

  • 30gm light whole egg mayonnaise
  • 15g sugar free tomato sauce
  • 5 grams American mustard
  • 5 grams pickled relish

method:

1. Add the brown onions to a frying pan and caramelize them

2. Make small balls of ground beef and roll them into the skillet. Cook until brown

3. Put a tablespoon of mustard sauce on the pie and let it seep

4. Toast the bread in the same pan with the meat

5. Add a splash of American cheese on top of each pancake

6. Place the caramelized onions on top of the beef before stacking the other patty on it

7. Add all sauce ingredients in a bowl and mix until combined

8. Spread a thick layer of the sauce over a bun and add the pickles, tomatoes and lettuce.

9. Put the beef slices on the bread after that and add a little extra sauce on top

Nutrition information

  • 480 calories
  • 36 g protein
  • 23 g fat
  • 30 grams of carbohydrates

Bec Hardgrave was inspired to make a beef burger after a delicious meal on vacation in America

The health coach knew she had to try a homemade version because In-N-Out wasn't in Australia

Bec Hardgrave, from Brisbane, was inspired to make a beef burger after eating a delicious meal on vacation in America and realizing it wasn’t available back home.

Beck’s video quickly went viral and astonished many of her 100,000 followers, who flocked to the comments to thank her.

One woman wrote: “This looks so delicious, I’m trying it this week.”

“Oh, I need to try it! It’s been ten years since I’ve eaten an In-N-Out burger.

A third wrote: “Life saver, that sounds so cool.”

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