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Healthy Chicken Tenders in the Air Fryer (No Breading)

In the quest for healthier alternatives to our favourite comfort foods, air fryers have become a kitchen staple for many. One recipe that stands out is the beloved chicken tender. Traditionally deep-fried and coated in breadcrumbs, these crispy delights can be reimagined in a healthier, bread-free version that still delivers on flavour and texture. Today, we’ll explore how to make healthy chicken tenders in the air fryer without breading – a dish that’s not only delicious but also perfect for those looking to cut down on carbohydrates.

Why Choose Air-Frying?

Air fryers work by circulating hot air around the food, creating a crisp exterior while retaining moisture inside. This method significantly reduces the amount of oil needed compared to traditional frying, making it a healthier option. By eliminating the breading, we reduce calories and carbohydrates further, ensuring your meal is light yet satisfying.

Ingredients

To make these healthy chicken tenders, you will need the following ingredients:

• 500g of chicken breast, cut into strips
• 1 tablespoon of olive oil
• 1 teaspoon of garlic powder
• 1 teaspoon of onion powder
• 1 teaspoon of smoked paprika (or regular paprika)
• ½ teaspoon of salt
• ½ teaspoon of black pepper
• Optional: Fresh herbs (like parsley or thyme) for garnish
• Optional: A squeeze of lemon for added flavour

Instructions

Step 1: Prepare the Chicken

Begin by trimming any excess fat from the chicken breasts and cutting them into tender-sized strips. This can be done by slicing the breast at an angle to create uniform pieces that will cook evenly.

Step 2: Marinate the Chicken

In a large bowl, combine the chicken strips with the olive oil, garlic powder, onion powder, smoked paprika, salt, and pepper. Toss the chicken until every piece is thoroughly coated with the seasoning mixture. For best results, let the chicken marinate for at least 30 minutes. If you’re short on time, even a quick 10-minute soak will suffice, but allowing longer enhances the flavour.

Step 3: Preheat the Air Fryer

While the chicken is marinating, preheat your air fryer to 200°C (392°F). Preheating ensures that the chicken tenders cook evenly and helps achieve that desirable crispiness.

Step 4: Cook the Chicken Tenders

Lightly spray the air fryer basket with a small amount of olive oil to prevent sticking. Arrange the marinated chicken strips in a single layer, ensuring they do not overlap. This allows the hot air to circulate freely, resulting in evenly cooked tenders.

Cook the chicken tenders for 10-12 minutes, turning them halfway through to ensure they achieve an even crispy texture on all sides. The tenders are ready when they reach an internal temperature of 75°C (165°F) and have a golden appearance.

Step 5: Serve

Once cooked, carefully remove the chicken tenders from the air fryer and let them rest for a few minutes. This helps seal in the juices, keeping the tenders succulent. Serve your healthy chicken tenders with a garnish of fresh herbs and a squeeze of lemon for a touch of brightness.

These tenders are wonderfully versatile; pair them with a homemade dipping sauce, toss them in a salad, or serve alongside your favourite vegetables for a nutritious meal.

Conclusion

Healthy chicken tenders in the air fryer without breading are a fantastic option for those seeking a guilt-free version of this classic dish. The simplicity of the ingredients and ease of preparation make it an ideal recipe for busy weeknights. Plus, with the air fryer’s ability to deliver a crispy exterior without the need for excess oil, you can indulge in a healthier version of a beloved favourite. So, grab your air fryer and enjoy these delicious chicken tenders tonight!