Parmesan Breaded Air Fryer Chicken Tenders
User Reviews
5.0
39 reviews
Excellent
-
Prep Time
5 mins
-
Cook Time
5 mins
-
Total Time
13 mins
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Servings
4
-
Calories
257 kcal
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Course
Main Course
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Cuisine
American
Parmesan Breaded Air Fryer Chicken Tenders
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Make chicken tenders in air fryer that turn out pefectly golden and crispy every time!
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Ingredients
- 8 chicken tenders
- 2 ½ tablespoons olive oil or calorie controlled cooking spray
- ½ cup (75g) panko breadcrumbs
- ⅓ cup (50g) grated Parmesan cheese
- ¾ teaspoon herbes de provence
- salt to taste
Instructions
To Make in Air Fryer:
- Preheat the air fryer to 350F / 180C.
- Add the chicken and olive oil to a bowl, and mix until the chicken is coated with the oil.
- Mix together the panko breadcrumbs, Parmesan, herbs, and salt on a rimmed plate.
- Coat each tender on both sides with the breadcrumb mixture.
- Place in the air fryer basket and cook for 9 - 12 minutes, turning halfway through.
To Bake in Oven:
- Preheat oven to 425 F / 220 C / fan-assisted 200 C / gas 7.
- Spray chicken tenders or strips with low-calorie cooking spray.
- Combine the breadcrumbs, Parmesan, dried herbs and salt (if using) and decant the mixture onto a plate.
- Then coat the chicken tenders with the breadcrumb mix and add breaded chicken to the baking tray.
- Bake the chicken tenders in the hot oven for about 15 minutes, until cooked through and golden.
To Make on Stovetop:
- Spray chicken tenders or strips with low-calorie cooking spray.
- Combine the breadcrumbs, Parmesan cheese, dried herbs and salt (if using) on a plate. Then coat both sides of the chicken tenders with the breadcrumb mix.
- Spray a pan with oil, add the chicken, and fry for 3-5 minutes on each side until golden and cooked through.
Notes
- Toast the panko breadcrumbs a little bit before adding them to the mixture. This makes sure that you end up with a lovely golden coating. Yes, it is not necessary but it is so, so worth it.
- You can put the breadcrumb mixture in a bag, add in the chicken tenders and shake away. Kids totally love doing this bit.
- Make sure to press the crumbs down firmly on the chicken strips before placing them in your air fryer. The fan is powerful, and if the coating is too loose and not adhered properly it will blow all that deliciousness right off the air fryer chicken strips.
- Don’t overcrowd the air fryer. Make sure the chicken tenders are not touching each other to allow for maximum air circulation so that they cook nice and evenly.
- Do not overcook the tenders. Otherwise, they become dry.
- Feel free to soak the tenders in buttermilk for up to 6 hours before breading and cooking as this can make them more tender and juicy.
- Storage - keep in an airtight container inside the fridge for 4 days, or freeze for up to 3 months.
- There are 5 WW Blue Plan SmartPoints in one serving.
Nutrition Information
Show Details
Calories
257kcal
(13%)
Carbohydrates
6g
(2%)
Protein
25g
(50%)
Fat
14g
(22%)
Saturated Fat
3g
(15%)
Cholesterol
71mg
(24%)
Sodium
299mg
(12%)
Potassium
395mg
(11%)
Fiber
1g
(4%)
Sugar
1g
(2%)
Vitamin A
100IU
(2%)
Vitamin C
1.2mg
(1%)
Calcium
115mg
(12%)
Iron
1.1mg
(6%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 257 kcal
% Daily Value*
| Calories | 257kcal | 13% |
| Carbohydrates | 6g | 2% |
| Protein | 25g | 50% |
| Fat | 14g | 22% |
| Saturated Fat | 3g | 15% |
| Cholesterol | 71mg | 24% |
| Sodium | 299mg | 12% |
| Potassium | 395mg | 8% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 100IU | 2% |
| Vitamin C | 1.2mg | 1% |
| Calcium | 115mg | 12% |
| Iron | 1.1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
39 reviews
Excellent
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