Air fried Chicken tenders

4 steps

Prep:15minCook:10min

Updated at: Wed, 20 Nov 2024 04:33:07 GMT

Nutrition balance score

Good

Glycemic Index

Moderate

Glycemic Load

Moderate

Nutrition per serving

Calories266.8 kcal (13%)

Total Fat7.2 g (10%)

Carbs16.9 g (7%)

Sugars0.7 g (1%)

Protein31 g (62%)

Sodium259.2 mg (13%)

Fiber1.6 g (6%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

¼ cupwhole wheat flour

2eggs

large

1 cuppanko breadcrumbs

1 lbchicken breast tenders

¼ teaspoonground pepper

cooking spray

¼ teaspoonsalt

Honey mustard

for serving

Instructions

Step 1

1. Preheat air fryer to 400°F for 10 minutes

Step 2

2. Placed flower in a shallow bowl. Place eggs in a separate shallow bowl. Combine Panko and Italian seasoning in a third shallow bowl.

Step 3

3. Sprinkle chicken with pepper. Working with one tender at a time, dredge in the flower, shake off access. Dip in the eggs to coat, letting excess drip off. Dredge in the Panko mixture, pressing to adhere. Transferred to a large plate.

Step 4

4. Working in batches as necessary, arrange the breaded chicken in a single layer in the air fryer basket. Generously code all sides of the chicken with cooking spray. Cook flipping once, crispy and a thermometer inserted in the thickest part registers 165°F, about 10 minutes. Sprinkle with salt. Serve with honey mustard if desired.