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Healthy Garlic Parmesan Chicken Tenders
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Healthy Garlic Parmesan Chicken Tenders

35 minServes 3Nutri-Score B€€
from @ice.karimcooks47 imports0 cooked
Adapt this recipe

what you need

Ingredients

3 people
  • chicken breast (cut into tenders)Meat600 g
  • parmesan (finely grated)Dairy40 g
  • garlic (minced)Produce3 pieces
  • greek yogurt (for the marinade)Dairy60 g
  • egg (beaten)Dairy1 piece
  • saltSpices3 g
  • black pepper (ground)Spices1 g
  • corn flakes (crushed)Grains80 g
  • avocado oil (for brushing)Pantry15 ml
  • cottage cheese (for the sauce)Dairy120 g
  • light mayonnaise (for the sauce)Pantry60 g
  • parsley (chopped)Produce5 g
  • chili flakesSpices2 g

per serving

Nutrition

406kcal

Carbs
21 g
Proteins
49 g
Fat
14 g
Adapt tools

what you’ll use

Tools

  • Air fryer
  • Mixing bowl
  • Pastry brush

step by step

Method

  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.
    Step 1

  2. Bread the tenders

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

  4. Make the garlic parmesan sauce

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

  5. Finish and serve

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