Crispy Chicken Tenders with Low Cal Garlic Parmesan Sauce
Serves 16
Directions
- 1Roast your garlic bulbs by spraying tops with non-stick cooking spray.
- 2Add some sea salt to the garlic bulbs.
- 3Add some black pepper to the garlic bulbs.
- 4Wrap the garlic bulbs loosely in aluminum foil.
- 5Bake the garlic bulbs on 400°F for 40-50 minutes.
- 6Prepare the chicken tender coating stations: one for flour, one for buffalo egg whites, and one for panko.
- 7Mix seasoning mix with 40g AP flour and 10g cornstarch for the flour station.
- 8Mix 100g egg whites with 30g Frank's Red Hot Buffalo Sauce for the wet station.
- 9Mix seasoning mix with 60g panko for the panko station.
- 10Dip each chicken tender into the flour mixture using your left hand to keep it dry.
- 11Dip the floured chicken tender into the wet mixture using your right hand to keep it wet.
- 12Dip the wet chicken tender into the panko mixture, using your left hand to coat it, keeping it dry.
- 13Repeat for all chicken tenders.
- 14Place coated chicken tenders into the air fryer basket.
- 15Spray both sides of the chicken tenders with non-stick cooking spray.
- 16Air fry the chicken tenders on 400°F for 9 minutes.
- 17Prepare the low cal garlic parmesan sauce by adding 120g plain non fat Greek yogurt to a bowl.
- 18Add 45g light mayo to the bowl.
- 19Add 15g apple cider vinegar to the bowl.
- 20Add 2g zero cal sweetener to the bowl.
- 21Add 1 Fresno chile pepper to the bowl.
- 22Add 10g grated Parmesan to the bowl.
- 23Squeeze juice from half a lemon into the bowl.
- 24Add two whole bulbs of roasted garlic to the bowl.
- 25Add 1/2 tsp sea salt, 1/4 tsp black pepper, 1/4 tsp red pepper flakes, 1/4 tsp oregano, and 1/4 tsp basil to the bowl.
- 26Mix all ingredients in the bowl until smooth.
- 27Serve the sauce with the crispy chicken tenders.
Ingredients
- 1.5 lb Chicken Breast
- 40 g All Purpose Flour
- 10 g Corn Starch
- 60 g Panko
- 100 g Egg Whites
- 30 g Franks Red Hot Buffalo Sauce
- 2 tsp Garlic Powder
- 2 tsp Paprika
- 1 tsp Sea Salt
- 1 tsp Black Pepper
- 1 tsp Onion Powder
- 1 tsp Chili Powder
- 120 g Plain Non Fat Greek Yogurt
- 45 g Light Mayo
- 15 g Apple Cider Vinegar
- 2 g Zero Cal Sweetener
- 1 Fresno Chile Pepper
- 10 g Grated Parmesan
- 0.5 Lemon
- 2 Whole Bulbs Roasted Garlic
- 0.5 tsp Sea Salt
- 0.25 tsp Black Pepper
- 0.25 tsp Red Pepper Flakes
- 0.25 tsp Oregano
- 0.25 tsp Basil
Equipment
aluminum foilbaking sheetair fryerbowl
Tips
- Use left-hand dry, right-hand wet technique to avoid clumpy hands when coating chicken.
- You can blend the sauce if you prefer it super smooth.
- Spray both sides of the chicken tenders with non-stick cooking spray before air frying for extra crispiness
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