Bang Bang Chicken (lean, Air-Fried)
An explosion of flavor that won't blow up your diet.
Portion Matrix (Weight On The Plate — Coating + Sauce Included)
Bang Bang Chicken (lean, Air-Fried)
Tap a portion size. Watch the numbers move. That’s the whole book.
+ 3 oz / 85 g cooked jasmine rice: add 110 cal • 2g protein • 0g fat • 24g carbs
Macros: USDA FoodData Central • cooked weights • recipe as written with full sauce.
The Numbers Up Front
Total Cooked Yield: ~17 oz / 490 g finished and sauced (from 1 lb raw chicken)
That's: nearly three 6 oz portions • Meal prepping? Double the batch.
Default Portion: 6 oz / 170 g cooked, sauced
⚠️ Corrected Sept 14 2026. The yield used to read 12 oz — that's the *chicken
alone**, before the potato-starch coating and the whole bang bang sauce. Both
weigh something, and the matrix below says it counts them, so the real batch is
about 17 oz. Same batch calories, spread over the weight that's actually on the
plate; every row came down roughly 28%.*
✂️ Trim Trim Trim
Chicken breast is already lean — the fryer-vs-air-fryer swap is doing the real work here. If you sub in thighs for extra juiciness, expect a modest bump in fat per portion; nothing to freak out about.
The ingredients and step-by-step for Bang Bang Chicken (lean, Air-Fried) are for members.
Every recipe in the kitchen, the live Portion Matrix, the shopping list that goes to your phone, and new dishes all the time — $5.99/mo or $49.99/yr. Cancel in one click.
📊 Before & After(per 6 oz / 170 g)
| Calories | Protein | Fat | Carbs | |
|---|---|---|---|---|
| Takeout Fried Bang Bang Chicken | 640 | 26g | 38g | 48g |
| ⭐ Lean Air-Fried (sauced) | 360 | 39g | 9g | 28g |
| You Saved / Gained | −280 cal | +13g protein | −29g fat | −20g carbs |
Your Kitchen Log
Lives in this browser — no account, no cloud, no judgment.
The Cook’s Comments
Made it? Rate it. Tweaked it? Spill.
Warming up the comment box…
The List
Liked this one? There are more coming.
New recipes, the biggest calorie swaps we find, and nothing else. No spam, no selling your address, unsubscribe in one click.