75 Cal Crispy Chicken Tenders w/Low Cal Garlic Parmesan Sauce

44 mins
Serves 16
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Directions

  1. 1Roast garlic bulbs at 400 degrees F for 40-50 minutes.
  2. 2Roast garlic bulbs at 400 degrees F for 40-50 minutes.
  3. 3Roast garlic bulbs at 400 degrees F for 40-50 minutes.
  4. 4Prepare three stations: flour, buffalo egg whites, and panko.
  5. 5Prepare three stations: flour, buffalo egg whites, and panko.
  6. 6Prepare three stations: flour, buffalo egg whites, and panko.
  7. 7Use the left-hand, right-hand technique to coat chicken tenders in flour, egg whites, and panko.
  8. 8Use the left-hand, right-hand technique to coat chicken tenders in flour, egg whites, and panko.
  9. 9Use the left-hand, right-hand technique to coat chicken tenders in flour, egg whites, and panko.
  10. 10Spray both sides of the tenders with nonstick cooking spray.
  11. 11Spray both sides of the tenders with nonstick cooking spray.
  12. 12Spray both sides of the tenders with nonstick cooking spray.
  13. 13Air fry at 400 degrees F for 9 minutes.
  14. 14Air fry at 400 degrees F for 9 minutes.
  15. 15Air fry at 400 degrees F for 9 minutes.
  16. 16Make the low-calorie garlic parmesan sauce by combining all ingredients in a bowl and mixing until smooth.
  17. 17Make the low-calorie garlic parmesan sauce by combining all ingredients in a bowl and mixing until smooth.
  18. 18Make the low-calorie garlic parmesan sauce by combining all ingredients in a bowl and mixing until smooth.
  19. 19Pair the crispy chicken tenders with the garlic parmesan sauce and enjoy.
  20. 20Pair the crispy chicken tenders with the garlic parmesan sauce and enjoy.
  21. 21Pair the crispy chicken tenders with the garlic parmesan sauce and enjoy.

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
  • 2 g Zero Cal Sweetener
  • 2 g Zero Cal Sweetener
  • 2 g Zero Cal Sweetener
  • 10 g Grated Parmesan
  • 10 g Grated Parmesan
  • 10 g Grated Parmesan
  • 0.5 Lemon
  • 0.5 Lemon
  • 0.5 Lemon
  • 2 bulbs Roasted Garlic
  • 2 bulbs Roasted Garlic
  • 2 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

ovenaluminum foilair fryer