Serves 10
Directions
- 1Cut your chicken breast into 3oz strips.
- 2Combine all of the dry ingredients on the screen to make the dry flour mixture.
- 3Take about a cup of the dry flour mixture and combine it with sparkling water to make the wet mixture.
- 4Drizzle some of the wet mixture into the dry to make little clumps.
- 5Dip the chicken into the dry, then the wet, then back into the dry one more time.
- 6Spray the tenders with cooking oil and air fry at 400F for 15 minutes or bake at 400F for 20 minutes.
- 7Combine some low-calorie buffalo sauce and honey in a pan, reduce a little, then cover the tenders in it.
Ingredients
- 30 oz chicken breast
- 1.5 Cups flour
- 0.5 Cup corn starch
- 2 Tbsps garlic salt
- 1 Tbsp cayenne pepper
- 2 Tbsps onion powder
- 1 Cup sparkling water
- 1 Cup low calorie buffalo sauce
- 3 Tbsps honey
Equipment
knifebowlswhiskspoonair fryerovencooking oil spraypanbrush
Tips
- When calculating the macros for the chicken tenders, make sure to weigh the chicken before and after you dip it in flour for more accurate results to tell you exactly how much flour stuck to the tender.
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