Southern "Fried" Chicken Tenders

These chicken tenders are just as tasty as their fried counterparts, but at a fraction of the calories! Crispy outside, with a mouth-wateringly juicy chicken that's full of healthy protein.

Nutrition Facts

Servings 2


Amount Per Serving
Calories 307
% Daily Value *
Total Fat 3g5%
Total Carbohydrate 26.6g9%
Dietary Fiber 1.4g6%
Protein 42g84%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Yields2 ServingsCategoryDinner

 2 medium chicken breasts
 100 ml semi-skimmed milk
 10 ml hot sauce
 30 g plain flour
 30 g golden breadcrumbs
 1 tsp dried basil
 1 tsp dried oregano
 1 tsp dried sage
 1 tsp salt
 0.50 tsp chilli powder
 0.50 tsp paprika
 0.50 tsp black pepper
 0.50 tsp dried thyme

1

Cut the chicken into strips and place in a bowl.

Pour in the milk and hot sauce, mix well and let marinate for at least 1 hour.

2

Combine the flour, breadcrumbs and seasonings in a separate bowl.

3

Once the chicken is done marinating, dip each strip into the coating mixture and coat evenly. Place on a clean plate while finishing the others.

4

Cook the chicken strips in an air-fryer at 180C for 20 minutes, flipping halfway through.

Ensure the chicken is cooked through thoroughly before eating.

Alternatively, cook in the oven at 185C for 25 minutes, again flipping halfway though.

5

Serve with mashed potatoes, gravy and enjoy!

Ingredients

 2 medium chicken breasts
 100 ml semi-skimmed milk
 10 ml hot sauce
 30 g plain flour
 30 g golden breadcrumbs
 1 tsp dried basil
 1 tsp dried oregano
 1 tsp dried sage
 1 tsp salt
 0.50 tsp chilli powder
 0.50 tsp paprika
 0.50 tsp black pepper
 0.50 tsp dried thyme

Directions

1

Cut the chicken into strips and place in a bowl.

Pour in the milk and hot sauce, mix well and let marinate for at least 1 hour.

2

Combine the flour, breadcrumbs and seasonings in a separate bowl.

3

Once the chicken is done marinating, dip each strip into the coating mixture and coat evenly. Place on a clean plate while finishing the others.

4

Cook the chicken strips in an air-fryer at 180C for 20 minutes, flipping halfway through.

Ensure the chicken is cooked through thoroughly before eating.

Alternatively, cook in the oven at 185C for 25 minutes, again flipping halfway though.

5

Serve with mashed potatoes, gravy and enjoy!

Chicken Tenders

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