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Air Fried Honey Garlic Chicken Tenders: A Healthier Take on a Classic Favourite

In the world of healthy eating, finding a balance between flavour and nutrition can often feel like an uphill struggle. Enter air fried honey garlic chicken tenders — a dish that not only tantalises the taste buds but also fits comfortably within a healthier lifestyle. With their crispy exterior and succulent interior, these chicken tenders are bound to become a favourite in your household.

The Allure of Air Frying

Air frying has surged in popularity over the past few years, and for good reason. This cooking method uses hot air circulation to produce a crisp texture on the outside of foods while retaining moisture on the inside, resulting in dishes that mimic the taste of deep-frying without the excess oil. The result? Crunchy, delicious meals with significantly fewer calories and less fat.

Ingredients You’ll Need

To create these delightful honey garlic chicken tenders, you’ll need a few basic ingredients:

For the Chicken Tenders:

• 500g chicken breast fillets, cut into strips
• 100g plain flour
• 2 large eggs, beaten
• 150g breadcrumbs (panko works particularly well for extra crunch)
• Salt and pepper, to taste

For the Honey Garlic Sauce:

• 4 tablespoons honey
• 3-4 cloves garlic, minced
• 2 tablespoons soy sauce
• 1 teaspoon sesame oil (optional)
• 1 teaspoon cornstarch mixed with 2 tablespoons water (for thickening)

Method

1. Prepare Your Breading Station: Set up three shallow bowls: one with plain flour, one with beaten eggs, and the last with breadcrumbs seasoned with salt and pepper.

2. Coat the Chicken: Dip each chicken strip first into the flour, ensuring an even coating, then into the beaten eggs, and finally into the breadcrumbs. Press the breadcrumbs onto the chicken to ensure a good coating. Repeat with all chicken strips.

3. Preheat the Air Fryer: Set your air fryer to 200°C (about 390°F) and preheat it for a few minutes. This step is crucial for achieving a nice, crispy result.

4. Air Fry the Chicken Tenders: Lightly spray or brush the air fryer basket with oil to prevent sticking. Place the breaded chicken tenders in a single layer in the basket — you may need to do this in batches. Spray the tops lightly with oil and air fry for 10-12 minutes, flipping halfway through, until golden and cooked through.

5. Make the Honey Garlic Sauce: In a small saucepan over medium heat, combine the honey, minced garlic, soy sauce, and sesame oil. Allow it to simmer for a few minutes. If you prefer a thicker sauce, stir in the cornstarch mixture and cook until it thickens to your liking.

6. Combine and Serve: Once the chicken tenders are ready, toss them in the honey garlic sauce, ensuring each piece is coated beautifully. Serve hot, garnished with freshly chopped spring onions or sesame seeds if desired.

Serving Suggestions

These honey garlic chicken tenders make a fantastic main dish but can also be served as a delightful snack or appetizer. Pair them with a fresh salad, steamed vegetables, or alongside some fluffy rice or quinoa for a complete meal.

Conclusion

Air fried honey garlic chicken tenders are not just a healthier alternative to the traditional fried version; they are also packed with flavour and offer a satisfying crunch that will appeal to both adults and children alike. Whether you’re looking for a quick weeknight dinner or a crowd-pleasing dish for a gathering, these tenders will fit the bill perfectly. Enjoy a guilt-free indulgence that doesn’t compromise on taste!

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