By Naishan Chen
Pan-Fried Chicken Tenders
Prep: 6:30-----
Cooking: 9:45
Updated at: Thu, 31 Aug 2023 19:05:50 GMT
Nutrition balance score
Good
Glycemic Index
74
High
Glycemic Load
6
Low
Nutrition per serving
Calories229.6 kcal (11%)
Total Fat10.1 g (14%)
Carbs7.9 g (3%)
Sugars0.6 g (1%)
Protein23.8 g (48%)
Sodium388.8 mg (19%)
Fiber0.4 g (1%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
For Storage
For Cooking
Instructions
Step 1
Cut tenders in half
Step 2
Add pretreatment
salt½ tsp
olive oil1 Tbsp
starch1 TbspStep 3
Make sure every piece has panko
Step 4
Pan fry on medium for 4-5 minutes on one side, then flip for another 3 minutes
Step 5
Make sure internal temperature reaches 165F
Step 6
Can probably use air fryer. Try preheat 340F for 4 minutes. Then 340F 5 minutes, then flip and 400F 3 minutes
Notes
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