Serves 4
Directions
- 1Season the chicken tenders with salt, pepper, and garlic.
- 2Dip the chicken tenders into flour, egg, and cornflakes until fully coated.
- 3Place the coated chicken tenders into the air fryer with cooking spray.
- 4Air fry at 400 degrees for 8 to 10 minutes, flipping halfway through.
- 5Add the listed ingredients onto a medium-low heat pan.
- 6Stir until the Korean BBQ sauce is nice and thick.
- 7Mix Greek yogurt, gochujang, light mayo, lime juice, soy sauce, and ranch seasoning to make the Korean style high protein ranch.
- 8Dress the crispy tenders with Korean sauce.
Ingredients
- 1.25 lbs boneless, skinless chicken tenders
- 1 large egg
- 1 cup cornflakes, crushed
- 0.25 cup fit flour or oat flour
- 1 tsp garlic powder
- salt
- pepper
- 0.25 cup low-sugar ketchup
- 2 tbsp low-sodium soy sauce
- 2 tbsp gochujang (Korean red chili paste)
- 1 tbsp honey
- 1 tbsp rice vinegar
- 1 tsp sesame oil
- 1 tsp minced garlic
- 0.5 cup nonfat Greek yogurt
- 1 tbsp gochujang
- 1 tbsp light mayo
- 1 tbsp lime juice
- 1 tsp soy sauce
- 0.5 ranch seasoning packet
Equipment
knifecutting boardFitHub appparchment paperbowlsair fryercooking spraypan
Tips
- Pair tenders with high-protein Korean-style ranch for enhanced flavor.
- Garnish the tenders with green stuff on top.
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