Parmesan Breaded Air Fryer Chicken Tenders
User Reviews
5
-
Prep Time
5 mins
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Cook Time
9 mins
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Total Time
13 mins
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Servings
4
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Calories
257 kcal
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Course
Main Course
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Cuisine
American
Parmesan Breaded Air Fryer Chicken Tenders
Description
The recipe for Parmesan Breaded Air Fryer Chicken Tenders uses simple ingredients including chicken tenderloins, panko breadcrumbs, Parmesan cheese, and herbes de Provence. The chicken is first coated in olive oil to help the breadcrumb mixture stick, ensuring the coating crisps evenly. Cooking in an air fryer circulates hot air to create a golden crust without deep frying, though the recipe also provides oven and stovetop methods for versatility. The herbes de Provence add a subtle herbal note, complementing the savory umami flavor of Parmesan.
The texture achieved is crunchy on the outside due to the breadcrumb and cheese mixture while keeping the chicken tender and moist inside. Cooking times vary slightly by method but aim to prevent overcooking, which can dry out the tenders. The coating mixture can be toasted for added color and flavor before breading. Ensuring the tenders do not touch during cooking allows for even crisping.
This dish works well as a snack, appetizer, or a main when paired with dipping sauces or sides like salad or roasted vegetables. The recipe also suggests soaking the chicken in buttermilk before breading to enhance juiciness and tenderness.
Leftovers can be stored in an airtight container in the refrigerator for up to four days or frozen for three months. When reheating, it’s best to avoid sogginess by using an air fryer or oven. Pressing crumbs firmly onto the chicken before cooking helps maintain the coating during air frying.
Ingredients
- 8 chicken tenderloin
- 2 ½ tablespoons olive oil or calorie controlled cooking spray
- ½ cup panko breadcrumbs
- ⅓ cup Parmesan Cheese grated
- 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 panko breadcrumbs lightly before mixing with Parmesan to achieve a golden, flavorful coating.
- Press breading firmly onto chicken tenders to prevent it from blowing off during air frying.
- Avoid overcrowding the air fryer basket to ensure even cooking and crispiness.
- Do not overcook the chicken tenders to keep them juicy and tender.
- Optionally soak tenders in buttermilk up to 6 hours prior to breading for extra tenderness.
- Store cooked tenders in an airtight container refrigerated for up to 4 days or freeze up to 3 months.
- This recipe yields 5 WW Blue Plan SmartPoints per serving.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
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