Crispy Garlic and Parmesan Tenders

Ingredients

• 400 g Chicken tenderloins (Approximately 9 pieces)
• 2 Eggs
• 20 g Extra-light mayonnaise (Can be replaced with skyr, as shown in the video)
• 2 gousses Fresh garlic (Large cloves, grated)
• 8 g Soy sauce
• Pepper (To taste, for the coating)
• 70 g Panko (Japanese breadcrumbs)
• 40 g Grated Parmesan
• 1 c. à café Garlic powder
• 1 c. à café Onion powder
• Salt (To taste, for the breading)
• Pepper (To taste, for the breading)
• Olive oil spray (Lightly spray before cooking)

Steps

1. 1

   In a bowl, crack the 2 eggs. Add the extra-light mayonnaise, or skyr, the soy sauce, grated fresh garlic, and pepper, then mix until you have a smooth coating.

2. 2

   Add the 400 g of chicken tenderloins to the coating and mix to coat them thoroughly.

3. 3

   In another bowl, mix the panko, grated Parmesan, garlic powder, onion powder, salt, and pepper to prepare the dry breading.

4. 4

   For each piece of chicken, use one hand for the wet mixture: remove it from the coating, then place it in the dry breading using the other hand. Turn it over and press the breading firmly onto all sides so that it adheres.

5. 5

   Place the breaded tenders in the air fryer basket, spacing them well apart, then lightly spray them with olive oil.

6. 6

   Cook at 190 °C for 10 to 12 minutes, turning the tenders halfway through cooking, until they are crispy on the outside and tender on the inside.

7. 7

   Serve the tenders immediately. They can be dipped in an orange miso sauce, as suggested in the post.

Notes

The post indicates approximately 9 tenders, or 3 servings of 3 pieces each. The stated nutritional values are approximately 92 kcal per tender and 275 kcal for 3 tenders, but they vary depending on the size of the tenderloins and the brands used. The temperature of 190 °C and cooking time of 10 to 12 minutes come from the post text and take precedence over the transcript, which mentions 200 °C.

Nutrition per serving

• main course
• chicken
• air fryer
• no deep-frying
• crispy
• high-protein
• easy
• garlic and Parmesan