The Crispiest Chicken Tenders with Low-Fat Quark

Ingredients

• 500 g Chicken (cut into 6 equal-sized pieces)
• 200 g Low-fat quark
• 75 g Breadcrumbs (Cornflakes are mentioned as an alternative in the transcript; the written recipe specifies breadcrumbs.)
• Garlic (amount to taste)
• Paprika (a little, or to taste)
• Salt (to taste)
• Pepper (to taste)
• Oil spray (optional, for spraying the breaded tenders before baking)

Steps

1. 1

   Cut the chicken into 6 equal-sized pieces.

2. 2

   Mix the low-fat quark with the garlic, paprika, salt, and pepper.

3. 3

   Add the chicken pieces to the quark marinade and turn them thoroughly until they are completely coated. Then leave them to marinate; the source does not specify an exact marinating time.

4. 4

   Coat each marinated chicken piece in the breadcrumbs until it is nicely covered all over. Cornflakes are mentioned as an alternative in the transcript.

5. 5

   Optionally spray the breaded chicken tenders with a little oil spray.

6. 6

   To cook in an air fryer, bake the tenders at 195 °C for approximately 15–20 minutes until crispy, golden brown, and cooked through.

7. 7

   Alternatively, bake the tenders in a convection oven at 190 °C for approximately 20–25 minutes until golden brown and cooked through.

Notes

The source states approximately 950 kcal and 148 g of protein for all 6 tenders, and approximately 159 kcal and 25 g of protein per tender. A vegetarian alternative is mentioned in the transcript but not described in more detail. The exact amounts of garlic, paprika, salt, and pepper are not specified.

Nutrition per serving

• Main course
• high-protein
• chicken
• air fryer
• oven-baked
• crispy
• quick
• high-protein