Crispy Chicken Tenders with Low Cal Garlic Parmesan Sauce

Serves 16
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Directions

  1. 1Roast your garlic bulbs by spraying tops with non-stick cooking spray.
  2. 2Roast your garlic bulbs by spraying tops with non-stick cooking spray.
  3. 3Roast your garlic bulbs by spraying tops with non-stick cooking spray.
  4. 4Add some sea salt to the garlic bulbs.
  5. 5Add some sea salt to the garlic bulbs.
  6. 6Add some sea salt to the garlic bulbs.
  7. 7Add some black pepper to the garlic bulbs.
  8. 8Add some black pepper to the garlic bulbs.
  9. 9Add some black pepper to the garlic bulbs.
  10. 10Wrap the garlic bulbs loosely in aluminum foil.
  11. 11Wrap the garlic bulbs loosely in aluminum foil.
  12. 12Wrap the garlic bulbs loosely in aluminum foil.
  13. 13Bake the garlic bulbs on 400°F for 40-50 minutes.
  14. 14Bake the garlic bulbs on 400°F for 40-50 minutes.
  15. 15Bake the garlic bulbs on 400°F for 40-50 minutes.
  16. 16Prepare the chicken tender coating stations: one for flour, one for buffalo egg whites, and one for panko.
  17. 17Prepare the chicken tender coating stations: one for flour, one for buffalo egg whites, and one for panko.
  18. 18Prepare the chicken tender coating stations: one for flour, one for buffalo egg whites, and one for panko.
  19. 19Mix seasoning mix with 40g AP flour and 10g cornstarch for the flour station.
  20. 20Mix seasoning mix with 40g AP flour and 10g cornstarch for the flour station.
  21. 21Mix seasoning mix with 40g AP flour and 10g cornstarch for the flour station.
  22. 22Mix 100g egg whites with 30g Frank's Red Hot Buffalo Sauce for the wet station.
  23. 23Mix 100g egg whites with 30g Frank's Red Hot Buffalo Sauce for the wet station.
  24. 24Mix 100g egg whites with 30g Frank's Red Hot Buffalo Sauce for the wet station.
  25. 25Mix seasoning mix with 60g panko for the panko station.
  26. 26Mix seasoning mix with 60g panko for the panko station.
  27. 27Mix seasoning mix with 60g panko for the panko station.
  28. 28Dip each chicken tender into the flour mixture using your left hand to keep it dry.
  29. 29Dip each chicken tender into the flour mixture using your left hand to keep it dry.
  30. 30Dip each chicken tender into the flour mixture using your left hand to keep it dry.
  31. 31Dip the floured chicken tender into the wet mixture using your right hand to keep it wet.
  32. 32Dip the floured chicken tender into the wet mixture using your right hand to keep it wet.
  33. 33Dip the floured chicken tender into the wet mixture using your right hand to keep it wet.
  34. 34Dip the wet chicken tender into the panko mixture, using your left hand to coat it, keeping it dry.
  35. 35Dip the wet chicken tender into the panko mixture, using your left hand to coat it, keeping it dry.
  36. 36Dip the wet chicken tender into the panko mixture, using your left hand to coat it, keeping it dry.
  37. 37Repeat for all chicken tenders.
  38. 38Repeat for all chicken tenders.
  39. 39Repeat for all chicken tenders.
  40. 40Place coated chicken tenders into the air fryer basket.
  41. 41Place coated chicken tenders into the air fryer basket.
  42. 42Place coated chicken tenders into the air fryer basket.
  43. 43Spray both sides of the chicken tenders with non-stick cooking spray.
  44. 44Spray both sides of the chicken tenders with non-stick cooking spray.
  45. 45Spray both sides of the chicken tenders with non-stick cooking spray.
  46. 46Air fry the chicken tenders on 400°F for 9 minutes.
  47. 47Air fry the chicken tenders on 400°F for 9 minutes.
  48. 48Air fry the chicken tenders on 400°F for 9 minutes.
  49. 49Prepare the low cal garlic parmesan sauce by adding 120g plain non fat Greek yogurt to a bowl.
  50. 50Prepare the low cal garlic parmesan sauce by adding 120g plain non fat Greek yogurt to a bowl.
  51. 51Prepare the low cal garlic parmesan sauce by adding 120g plain non fat Greek yogurt to a bowl.
  52. 52Add 45g light mayo to the bowl.
  53. 53Add 45g light mayo to the bowl.
  54. 54Add 45g light mayo to the bowl.
  55. 55Add 15g apple cider vinegar to the bowl.
  56. 56Add 15g apple cider vinegar to the bowl.
  57. 57Add 15g apple cider vinegar to the bowl.
  58. 58Add 2g zero cal sweetener to the bowl.
  59. 59Add 2g zero cal sweetener to the bowl.
  60. 60Add 2g zero cal sweetener to the bowl.
  61. 61Add 1 Fresno chile pepper to the bowl.
  62. 62Add 1 Fresno chile pepper to the bowl.
  63. 63Add 1 Fresno chile pepper to the bowl.
  64. 64Add 10g grated Parmesan to the bowl.
  65. 65Add 10g grated Parmesan to the bowl.
  66. 66Add 10g grated Parmesan to the bowl.
  67. 67Squeeze juice from half a lemon into the bowl.
  68. 68Squeeze juice from half a lemon into the bowl.
  69. 69Squeeze juice from half a lemon into the bowl.
  70. 70Add two whole bulbs of roasted garlic to the bowl.
  71. 71Add two whole bulbs of roasted garlic to the bowl.
  72. 72Add two whole bulbs of roasted garlic to the bowl.
  73. 73Add 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.
  74. 74Add 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.
  75. 75Add 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.
  76. 76Mix all ingredients in the bowl until smooth.
  77. 77Mix all ingredients in the bowl until smooth.
  78. 78Mix all ingredients in the bowl until smooth.
  79. 79Serve the sauce with the crispy chicken tenders.
  80. 80Serve the sauce with the crispy chicken tenders.
  81. 81Serve the sauce with the crispy chicken tenders.

Ingredients

  • 1.5 lb Chicken Breast
  • 1.5 lb Chicken Breast
  • 1.5 lb Chicken Breast
  • 40 g All Purpose Flour
  • 40 g All Purpose Flour
  • 40 g All Purpose Flour
  • 10 g Corn Starch
  • 10 g Corn Starch
  • 10 g Corn Starch
  • 60 g Panko
  • 60 g Panko
  • 60 g Panko
  • 100 g Egg Whites
  • 100 g Egg Whites
  • 100 g Egg Whites
  • 30 g Franks Red Hot Buffalo Sauce
  • 30 g Franks Red Hot Buffalo Sauce
  • 30 g Franks Red Hot Buffalo Sauce
  • 2 tsp Garlic Powder
  • 2 tsp Garlic Powder
  • 2 tsp Garlic Powder
  • 2 tsp Paprika
  • 2 tsp Paprika
  • 2 tsp Paprika
  • 1 tsp Sea Salt
  • 1 tsp Sea Salt
  • 1 tsp Sea Salt
  • 1 tsp Black Pepper
  • 1 tsp Black Pepper
  • 1 tsp Black Pepper
  • 1 tsp Onion Powder
  • 1 tsp Onion Powder
  • 1 tsp Onion Powder
  • 1 tsp Chili Powder
  • 1 tsp Chili Powder
  • 1 tsp Chili Powder
  • 120 g Plain Non Fat Greek Yogurt
  • 120 g Plain Non Fat Greek Yogurt
  • 120 g Plain Non Fat Greek Yogurt
  • 45 g Light Mayo
  • 45 g Light Mayo
  • 45 g Light Mayo
  • 15 g Apple Cider Vinegar
  • 15 g Apple Cider Vinegar
  • 15 g Apple Cider Vinegar
  • 2 g Zero Cal Sweetener
  • 2 g Zero Cal Sweetener
  • 2 g Zero Cal Sweetener
  • 1 Fresno Chile Pepper
  • 1 Fresno Chile Pepper
  • 1 Fresno Chile Pepper
  • 10 g Grated Parmesan
  • 10 g Grated Parmesan
  • 10 g Grated Parmesan
  • 0.5 Lemon
  • 0.5 Lemon
  • 0.5 Lemon
  • 2 Whole Bulbs Roasted Garlic
  • 2 Whole Bulbs Roasted Garlic
  • 2 Whole Bulbs Roasted Garlic
  • 0.5 tsp Sea Salt
  • 0.5 tsp Sea Salt
  • 0.5 tsp Sea Salt
  • 0.25 tsp Black Pepper
  • 0.25 tsp Black Pepper
  • 0.25 tsp Black Pepper
  • 0.25 tsp Red Pepper Flakes
  • 0.25 tsp Red Pepper Flakes
  • 0.25 tsp Red Pepper Flakes
  • 0.25 tsp Oregano
  • 0.25 tsp Oregano
  • 0.25 tsp Oregano
  • 0.25 tsp Basil
  • 0.25 tsp Basil
  • 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