Healthy Air Fryer Chicken Tenders
Healthy air fryer chicken tenders are a game-changer for anyone looking to enjoy a delicious meal without the guilt. These crispy tenders provide all the flavor and satisfaction of traditional fried chicken tenders but with significantly less fat. By using an air fryer, you can achieve that desirable crunch while keeping the chicken juicy and tender.
Ingredients
- 1 pound boneless, skinless chicken breasts
- 1 cup whole wheat breadcrumbs
- ½ cup grated Parmesan cheese
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon smoked paprika
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 2 large eggs
- 2 tablespoons olive oil or olive oil spray
Cooking Method
Prepare the Chicken: Slice the chicken breasts into tenders, about 1-inch wide strips. Pat them dry with paper towels to remove any excess moisture.
Set Up Dredging Station: In a shallow bowl, whisk the eggs. In another bowl, combine the breadcrumbs, Parmesan cheese, garlic powder, onion powder, smoked paprika, salt, and black pepper.
Coat the Chicken: Dip each piece of chicken into the egg mixture, ensuring it's fully coated, and then roll it in the breadcrumb mixture. Press gently to adhere the breadcrumbs.
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Preheat the Air Fryer: Preheat your air fryer to 400°F (200°C).
Arrange and Cook: Lightly spray the air fryer basket with olive oil. Place the chicken tenders in a single layer in the basket, making sure they are not touching. Lightly spray the tops with olive oil. Cook for 10-12 minutes, flipping halfway through, until the tenders are golden brown and the internal temperature reaches 165°F (75°C).
Serve: Remove the chicken tenders from the air fryer and let them rest for a few minutes before serving.
Nutritional Value
These air fryer chicken tenders are not only delicious but also packed with nutrition. A serving offers a good amount of protein, essential for building and repairing tissues. By using whole wheat breadcrumbs and Parmesan, you add fiber and calcium into your meal, supporting digestive health and bone strength. Additionally, the minimal use of oil keeps the calorie count lower compared to traditional frying methods.
Best Pairings
To create a balanced and satisfying meal, consider serving these chicken tenders with a fresh side salad or some vibrant vegetables. A simple green salad with mixed greens, cherry tomatoes, and a light vinaigrette pairs perfectly. For a heartier option, roasted sweet potato wedges complement the natural sweetness of the chicken tenders.
In terms of beverages, a refreshing iced tea or a light lemonade can elevate your dining experience. If you prefer something more indulgent, a glass of crisp white wine like a Sauvignon Blanc pairs beautifully with the flavors of the dish, enhancing the overall enjoyment.
