High Protein Korean Chicken Tenders

Serves 4
tiktok.com

Directions

  1. 1Season the chicken tenders with salt, pepper, and garlic.
  2. 2Season the chicken tenders with salt, pepper, and garlic.
  3. 3Season the chicken tenders with salt, pepper, and garlic.
  4. 4Dip the chicken tenders into flour, egg, and cornflakes until fully coated.
  5. 5Dip the chicken tenders into flour, egg, and cornflakes until fully coated.
  6. 6Dip the chicken tenders into flour, egg, and cornflakes until fully coated.
  7. 7Place the coated chicken tenders into the air fryer with cooking spray.
  8. 8Place the coated chicken tenders into the air fryer with cooking spray.
  9. 9Place the coated chicken tenders into the air fryer with cooking spray.
  10. 10Air fry at 400 degrees for 8 to 10 minutes, flipping halfway through.
  11. 11Air fry at 400 degrees for 8 to 10 minutes, flipping halfway through.
  12. 12Air fry at 400 degrees for 8 to 10 minutes, flipping halfway through.
  13. 13Add the listed ingredients onto a medium-low heat pan.
  14. 14Add the listed ingredients onto a medium-low heat pan.
  15. 15Add the listed ingredients onto a medium-low heat pan.
  16. 16Stir until the Korean BBQ sauce is nice and thick.
  17. 17Stir until the Korean BBQ sauce is nice and thick.
  18. 18Stir until the Korean BBQ sauce is nice and thick.
  19. 19Mix Greek yogurt, gochujang, light mayo, lime juice, soy sauce, and ranch seasoning to make the Korean style high protein ranch.
  20. 20Mix Greek yogurt, gochujang, light mayo, lime juice, soy sauce, and ranch seasoning to make the Korean style high protein ranch.
  21. 21Mix Greek yogurt, gochujang, light mayo, lime juice, soy sauce, and ranch seasoning to make the Korean style high protein ranch.
  22. 22Dress the crispy tenders with Korean sauce.
  23. 23Dress the crispy tenders with Korean sauce.
  24. 24Dress the crispy tenders with Korean sauce.

Ingredients

  • 1.25 lbs boneless, skinless chicken tenders
  • 1.25 lbs boneless, skinless chicken tenders
  • 1.25 lbs boneless, skinless chicken tenders
  • 1 large egg
  • 1 large egg
  • 1 large egg
  • 1 cup cornflakes, crushed
  • 1 cup cornflakes, crushed
  • 1 cup cornflakes, crushed
  • 0.25 cup fit flour or oat flour
  • 0.25 cup fit flour or oat flour
  • 0.25 cup fit flour or oat flour
  • 1 tsp garlic powder
  • 1 tsp garlic powder
  • 1 tsp garlic powder
  • salt
  • salt
  • salt
  • pepper
  • pepper
  • pepper
  • 0.25 cup low-sugar ketchup
  • 0.25 cup low-sugar ketchup
  • 0.25 cup low-sugar ketchup
  • 2 tbsp low-sodium soy sauce
  • 2 tbsp low-sodium soy sauce
  • 2 tbsp low-sodium soy sauce
  • 2 tbsp gochujang (Korean red chili paste)
  • 2 tbsp gochujang (Korean red chili paste)
  • 2 tbsp gochujang (Korean red chili paste)
  • 1 tbsp honey
  • 1 tbsp honey
  • 1 tbsp honey
  • 1 tbsp rice vinegar
  • 1 tbsp rice vinegar
  • 1 tbsp rice vinegar
  • 1 tsp sesame oil
  • 1 tsp sesame oil
  • 1 tsp sesame oil
  • 1 tsp minced garlic
  • 1 tsp minced garlic
  • 1 tsp minced garlic
  • 0.5 cup nonfat Greek yogurt
  • 0.5 cup nonfat Greek yogurt
  • 0.5 cup nonfat Greek yogurt
  • 1 tbsp gochujang
  • 1 tbsp gochujang
  • 1 tbsp gochujang
  • 1 tbsp light mayo
  • 1 tbsp light mayo
  • 1 tbsp light mayo
  • 1 tbsp lime juice
  • 1 tbsp lime juice
  • 1 tbsp lime juice
  • 1 tsp soy sauce
  • 1 tsp soy sauce
  • 1 tsp soy sauce
  • 0.5 ranch seasoning packet
  • 0.5 ranch seasoning packet
  • 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.