Skip to content
Menu
Healthy Garlic Parmesan Chicken Tenders
Hoofdgerecht

Healthy Garlic Parmesan Chicken Tenders

35 minVoor 3Nutri-Score B€€
van @ice.karimcooks47 imports0 keer gekookt
Recept aanpassen

wat u nodig heeft

Ingrediënten

3 personen
  • chicken breast (cut into tenders)Vlees600 g
  • parmesan (finely grated)Zuivel40 g
  • garlic (minced)Groente en fruit3 stukken
  • greek yogurt (for the marinade)Zuivel60 g
  • egg (beaten)Zuivel1 stuk
  • saltKruiden en specerijen3 g
  • black pepper (ground)Kruiden en specerijen1 g
  • corn flakes (crushed)Granen80 g
  • avocado oil (for brushing)Voorraadkast15 ml
  • cottage cheese (for the sauce)Zuivel120 g
  • light mayonnaise (for the sauce)Voorraadkast60 g
  • parsley (chopped)Groente en fruit5 g
  • chili flakesKruiden en specerijen2 g

per portie

Voedingswaarden

406kcal

Koolhydraten
21 g
Eiwitten
49 g
Vetten
14 g
Keukengerei aanpassen

wat u gebruikt

Keukengerei

  • Airfryer
  • Mengkom
  • Bakkwast

stap voor stap

Bereiding

  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.
    Stap 1

  2. Bread the tenders

    • Crush the corn flakes and coat each tender evenly for a crunchy exterior.
    Stap 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.
    Stap 3

  4. Make the garlic parmesan sauce

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

  5. Finish and serve

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