Imported from Instagram
518-Calorie Chicken Tenders and Air-Fryer Fries Meal
A high-protein meal of blackened chicken tenders served with crisp-on-the-outside, soft-in-the-middle crinkle-cut russet fries. The fries use a cooling-and-return-to-air-fryer technique to help prevent hollow centers.
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Ingredients
- 300 g Russet potatoes (Washed, dried, and cut into even crinkle-cut fries)
- Nonstick olive oil cooking spray (Spray the fries three times; the source attributes approximately 2 g fat to the spray)
- Sea salt (To taste, divided between tossing rounds)
- Garlic powder (To taste, divided between tossing rounds)
- 11 oz Chicken tenders (Raw chicken tenderloins)
- Blackened seasoning (To taste)
- Low-sodium chicken broth (A splash, enough to cover the bottom of the pan)
Steps
- 1
Wash and dry the russet potatoes thoroughly. Using a crinkle cutter or knife, cut them into evenly sized fries and place them in a large bowl.
- 2
Spray the fries with nonstick cooking spray, then toss to coat. Repeat the spray-and-toss process three times in total.
- 3
Add sea salt and garlic powder to the fries, then toss to distribute the seasonings. Repeat the seasoning-and-toss process three times, adjusting the amount of seasoning to taste.
- 4
Preheat the air fryer to 400°F (200°C). Add the seasoned fries in an even layer, working in batches if necessary to avoid overcrowding.
- 5
Air-fry the potatoes for 23 minutes total, tossing every 5–7 minutes so they cook and brown evenly.
- 6
When approximately 8 minutes remain, remove the fries from the air fryer and let them cool for 10–15 minutes. This pause helps keep the centers soft while the exteriors become crisp rather than hollow.
- 7
While the fries cook, season the chicken tenders on all sides with blackened seasoning.
- 8
Preheat a skillet over medium-high heat, approximately 7 out of 10. Add the seasoned chicken tenders to the hot pan.
- 9
Cook the chicken until the underside is deeply browned and blackened, then turn the tenders over once.
- 10
Add a splash of low-sodium chicken broth to the skillet, using enough to cover the bottom of the pan. Immediately cover the pan with a lid so the chicken cooks gently in the steam and broth.
- 11
Continue cooking the chicken until the thickest part reaches 165°F (74°C) on a meat thermometer. Do not rely only on the exterior color to judge doneness.
- 12
Return the cooled fries to the air fryer for the remaining 8 minutes, or until the outside is crisp and golden and the centers remain tender.
- 13
Arrange the cooked fries and chicken tenders on a plate. Add a dipping station if desired, then serve immediately.
Notes
The stated whole-meal macros are approximately 518 calories, 54 g carbohydrates, 3 g fat, and 71 g protein; exact totals vary with the chicken, seasoning, and amount of cooking spray. The source does not specify a dipping sauce, so it is not included in the ingredient list or nutrition estimate.
Nutrition per serving
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