AIR-FRIED CRISPY CHICKEN TENDERS LIGHT BITE
Air-Fried Crispy Chicken Tenders Light Bite are the perfect combination of crunchy, flavourful coating and juicy, tender meat made with whole wheat breadcrumbs, Parmesan cheese, garlic powder, chicken breast and a blend of paprika. These chicken tenders deliver all the crispiness of deep-fried tenders without the excess oil. Using the air fryer allows you to enjoy a healthier alternative that’s high in protein and low in fat while keeping the texture perfectly golden and crispy. This dish is perfect for a quick and easy weeknight dinner, a protein-packed snack, or even a kid-friendly meal. These crispy tenders are served with a side of dipping sauce, fresh veggies or a light salad for a well-rounded and satisfying meal. These air-fried chicken tenders are sure to be a favourite, whether you’re looking for a guilt-free comfort food option or a family-friendly recipe.
RECIPE CATEGORY
Lunch, Dinner, Entrée
SERVING SIZE
1
CUISINE
American
PREPARATION/TECHNIQUES
Air Fryer, Roast
OCCASION/HOLIDAY
Family Reunion, Poker / Game Night
SPECIAL CONSIDERATION/DIETARY CONCERNS
Low Fat, Quick & Easy, Kid-Friendly, Wheat / Gluten-Free Option, Healthy
DISH TYPE
Snack
INGREDIENTS
Here is the list of ingredients for the preparation of Air-Fried Crispy Chicken Tenders Light Bite:
- 120 grams | 4.23 ounces | 1 small chicken breast, cut into strips
- 8 grams | 0.28 ounces | 1 tablespoon whole wheat breadcrumbs
- 5 grams | 0.18 ounces | 1 tablespoon grated Parmesan cheese
- 1.20 grams | 0.04 ounces | ½ teaspoon paprika
- 1.60 grams | 0.06 ounces | ½ teaspoon garlic powder
- 2.5 milliliters | 0.08 fluid ounces | ½ teaspoon olive oil
FULL NUTRITIONAL INFORMATION
- Calories: 279 kilocalories
- Protein: 39.9 grams
- Carbohydrate: 7.7 grams
- Sugar: 0.2 grams
- Fibre: 1.1 grams
- Fat: 8.6 grams
- Saturated Fat: 2.6 grams
- Sodium: 208 milligrams
- Potassium: 292 milligrams
- Calcium: 73 milligrams
- Iron: 1.5 milligrams
PREPARATION
These steps are followed for the preparation of Air-Fried Crispy Chicken Tenders Light Bite:
- Preheat The Air Fryer: Set the air fryer to 200 degrees Celsius and lightly grease the basket with cooking spray to prevent sticking.
- Prepare The Breading: In a small bowl, mix whole wheat breadcrumbs, grated Parmesan cheese, paprika and garlic powder until well combined.
- Coat The Chicken: Lightly coat the chicken strips with olive oil, then dredge each piece in the breadcrumb mixture, pressing gently to ensure an even coating.
- Arrange In The Air Fryer: Place the coated chicken tenders in a single layer in the air fryer basket, ensuring they do not overlap to allow even cooking.
- Cook Until Crispy: Air fry for 10 to 12 minutes, flipping halfway through, until the tenders are golden brown and cooked through.
- Serve And Enjoy: Let the tenders rest for a couple of minutes before serving. Pair with your favourite dipping sauce and side dishes.
PREPARATION TIME
5 minutes
COOKING TIME
12 minutes
TIPS
Here are some essential tips for the preparation of Air-Fried Crispy Chicken Tenders Light Bite:
- Avoid Overcrowding: Arrange tenders in a single layer in the air fryer for the best crispiness. Cook in batches if necessary.
- Preheat For Best Results: Preheating the air fryer ensures the tenders start crisping up immediately.
- Double-Coat For Extra Crunch: For a crispier texture, dip the tenders in an egg wash before breading.
- Use A Meat Thermometer: Ensure the chicken reaches an internal temperature of 75 degrees Celsius for safe consumption.
- Pair With Healthy Sides: Served with roasted vegetables, a light salad or whole-grain rice for a balanced meal.
VARIATIONS
- Gluten-Free Version: Replace whole wheat breadcrumbs with gluten-free panko for a crispy and gluten-free option.
- Spicy Chicken Tenders: Add ¼ tsp cayenne pepper or a dash of hot sauce to the breadcrumb mixture for an extra kick.
- Cheesy Twist: Mix shredded mozzarella into the breadcrumb mixture for a cheesy and melty centre.
- Lemon Herb Tenders: Add fresh lemon zest and chopped parsley for a fresh and zesty flavour.
- Low-Carbohydrate Alternative: Swap breadcrumbs with crushed almonds or coconut flour for a keto-friendly version.
PREPPING AND STORAGE
- Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the air fryer at 180 degrees Celsius for 5 minutes to restore crispiness.
- Freezing: The uncooked breaded tenders freeze in a single layer. When ready to cook, air fry straight from frozen, adding 3 to 4 minutes to the cooking time.
- Meal Preparation Friendly: Bread the chicken in advance and refrigerate until ready to cook for a quick meal option.
