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Introduction
Crispy fried chicken tenders have long been a comfort food favorite, but their deep-fried preparation often leaves us feeling guilty and weighed down. With the air fryer revolution, however, we can now enjoy the same craveable crunch and juicy interior without the excess fat and calories. This healthy air fryer chicken tenders recipe pays homage to the classic Southern tradition of fried chicken, offering a lighter twist on a beloved dish. Imagine biting into a perfectly crisp, golden-brown tender, savoring the blend of aromatic spices and herbs, all while indulging in a guilt-free treat.
Ingredients
• 1 pound boneless, skinless chicken breasts, cut into 1-inch strips
• 1 cup all-purpose flour
• 1 teaspoon salt
• 1 teaspoon paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon black pepper
• 1 egg, beaten with 1 tablespoon water (for egg wash)
• 1/2 cup panko breadcrumbs
• 2 tablespoons olive oil or avocado oil (for misting)
Step 1:
Prepare the breading station by placing the flour, salt, paprika, garlic powder, and black pepper in a shallow bowl. Mix well. In a separate shallow bowl, add the beaten egg and water (egg wash). In a third shallow bowl, add the panko breadcrumbs.
Step 2:
Pat the chicken strips dry with paper towels and season them lightly with salt and pepper.
Step 3:
Working in batches, dredge the chicken strips in the flour mixture, dip them in the egg wash, and then coat them evenly with the panko breadcrumbs, pressing gently to adhere.
Step 4:
Preheat the air fryer to 400°F (200°C) for 5 minutes.
Step 5:
Lightly mist the basket of the air fryer with olive oil or avocado oil. Place the breaded chicken tenders in a single layer in the air fryer basket, leaving some space between each tender. Work in batches if needed.
Step 6:
Air fry the chicken tenders for 8-10 minutes, flipping them halfway through cooking, until they are golden brown and crispy on the outside, and the internal temperature reaches 165°F (74°C).
Step 7:
Remove the cooked tenders from the air fryer using tongs or a spatula and place them on a wire rack or paper towel-lined plate to cool slightly before serving.
Q: Can I use frozen chicken tenders or breasts for this recipe?
A: Yes, you can use frozen chicken, but it's best to thaw it first before breading and air frying for even cooking.
Q: How can I make the breading crispier?
A: For an extra crispy coating, try substituting half of the all-purpose flour with cornstarch or using a combination of panko and regular breadcrumbs.
Q: Can I bake these chicken tenders in the oven instead of using an air fryer?
A: Yes, you can bake them in the oven at 425°F (218°C) for 15-20 minutes, flipping halfway through cooking, until the internal temperature reaches 165°F (74°C) and the tenders are crispy and golden brown.
• For a crispier coating, you can substitute half of the all-purpose flour with cornstarch.
• Panko breadcrumbs provide extra crunch, but you can use regular breadcrumbs if needed.
• Adjust seasoning amounts to taste preference.
• Chicken tenders can be substituted for chicken breasts if desired.
• This recipe is naturally gluten-free when using gluten-free flour and breadcrumbs.
• For a dairy-free option, substitute the egg wash with a plant-based milk or egg substitute.
Serve the air fryer chicken tenders hot, with your favorite dipping sauces on the side.
Leftover chicken tenders can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in the air fryer or oven until crispy and heated through.
Prepare the breading station and chicken strips ahead of time for a smooth cooking process. Air fry the tenders in batches if needed to prevent overcrowding.
- Ensure the chicken strips are dry before breading to help the coating adhere better.
- Don't overcrowd the air fryer basket, as this can lead to uneven cooking and soggy tenders.
- Flip the tenders halfway through cooking for even browning on all sides.
Try different seasoning blends or breading mixtures for different flavors. For a spicy twist, add cayenne pepper or hot sauce to the flour mixture.
Serve these crispy chicken tenders with ranch or honey mustard dipping sauce, and pair with a side salad or roasted vegetables for a complete meal.
All seasons
This recipe contains wheat (from the flour and breadcrumbs) and egg (from the egg wash). It can be made gluten-free by using gluten-free flour and breadcrumbs, and dairy-free by substituting the egg wash with a plant-based milk or egg substitute.
