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Healthy Garlic Parmesan Chicken Tenders
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Healthy Garlic Parmesan Chicken Tenders

35 minPara 3Nutri-Score B€€
de @ice.karimcooks49 importaciones0 veces cocinadas
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lo que necesita

Ingredientes

3 personas
  • chicken breast (cut into tenders)Carne600 g
  • parmesan (finely grated)Lácteos40 g
  • garlic (minced)Frutas y verduras3 piezas
  • greek yogurt (for the marinade)Lácteos60 g
  • egg (beaten)Lácteos1 pieza
  • saltEspecias3 g
  • black pepper (ground)Especias1 g
  • corn flakes (crushed)Cereales80 g
  • avocado oil (for brushing)Despensa15 ml
  • cottage cheese (for the sauce)Lácteos120 g
  • light mayonnaise (for the sauce)Despensa60 g
  • parsley (chopped)Frutas y verduras5 g
  • chili flakesEspecias2 g

por ración

Nutrición

406kcal

Carbohidratos
21 g
Proteínas
49 g
Grasas
14 g
Adaptar utensilios

lo que usará

Utensilios

  • Freidora de aire
  • Bol
  • Pincel de cocina

paso a paso

Preparación

  1. Coat the chicken

    • Cut the chicken breast into tenders and place them in a bowl.
    • Add the parmesan, garlic, greek yogurt, egg, salt and black pepper.
    • Mix until the tenders are coated in a thick, sticky consistency.
    Paso 1

  2. Bread the tenders

    • Crush the corn flakes and coat each tender evenly for a crunchy exterior.
    Paso 2

  3. Air fry the tenders

    • Lightly brush the tenders with avocado oil.
    • Air fry at 200 °C (400 °F) for 13 to 15 minutes, flipping halfway.
    • Alternatively bake at 220 °C (425 °F) for 25 to 30 minutes, flipping halfway.
    Paso 3

  4. Make the garlic parmesan sauce

    • Mix the cottage cheese, light mayonnaise, garlic and parmesan into a creamy sauce.
    Paso 4

  5. Finish and serve

    • Brush one side of each tender with the sauce.
    • Top with parsley and chili flakes.
    Paso 5
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