High Protein Korean Chicken Tenders
Serves 4
Directions
- 1Season chicken tenders with salt, pepper and garlic.
- 2Dip into flour, egg and corn flakes.
- 3Air fry at 400 degrees for 8-10 minutes.
- 4Add ketchup, soy sauce, gochujang, honey, rice vinegar, sesame oil, garlic to the pan over medium low heat.
- 5Stir until nice and thick.
- 6Make korean style high protein ranch. Add greek yogurt, gochujang, light mayo, lime juice, soy sauce and ranch seasoning packet to a bowl.
- 7Mix well.
- 8Dress the cooked tenders in the korean sauce.
- 9Garnish with green stuff.
Ingredients
- 1.25 lbs boneless skinless chicken tenders
- 1 large egg
- 1 cup cornflakes
- 0.25 cup fit flour or oat flour
- 1 tsp garlic powder
- taste salt
- taste pepper
- 0.25 cup low-sugar ketchup
- 2 tbsp low-sodium soy sauce
- 2 tbsp gochujang
- 1 tbsp honey
- 1 tbsp rice vinegar
- 1 tsp sesame oil
- 1 tsp minced garlic
- pinch red pepper flakes
- 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
air fryer
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