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Crispy Parmesan Air Fryer Chicken Tenders: Healthier and Delicious

In the world of culinary delights, few things rival the satisfaction of sinking your teeth into crispy, golden-brown chicken tenders. Traditionally deep-fried and laden with calories, they are often viewed as an indulgent treat rather than a regular meal option. But fear not, for the advent of the air fryer has revolutionised how we prepare our favourite comfort foods. With the air fryer’s ability to produce that enticing crunch without the excessive oil, we can now enjoy Crispy Parmesan Air Fryer Chicken Tenders that are both healthier and utterly delicious.

The Magic of the Air Fryer

The air fryer operates by circulating hot air around the food, creating a crispy exterior without the need for an abundance of oil. This method not only cuts down on calorie content, but it also makes cleanup a breeze. Cooking chicken tenders in an air fryer means you can relish all the flavour and texture of the crispy coating while making a lighter choice that fits seamlessly into your daily diet.

Ingredients

To prepare these Crispy Parmesan Air Fryer Chicken Tenders, you’ll need:

• 500g chicken breast, cut into strips
• 100g panko breadcrumbs
• 50g grated Parmesan cheese
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon paprika
• Salt and pepper, to taste
• 1 large egg
• Cooking spray or a small amount of oil

Instructions

1. Prepare the Chicken: Begin by trimming the chicken breast strips to ensure they are evenly sized. This makes for even cooking and ensures that no piece is over or undercooked.

2. Set Up Breading Stations: In one bowl, beat the large egg. In another, combine the panko breadcrumbs, grated Parmesan cheese, garlic powder, onion powder, paprika, salt, and pepper. Mix well to ensure the spices are evenly distributed.

3. Coat the Chicken: Dip each chicken strip first into the beaten egg, allowing any excess to drip off, and then coat it with the breadcrumb mixture. Press down gently to ensure the crumbs adhere well. Repeat until all chicken strips are coated.

4. Preheat the Air Fryer: Preheat your air fryer to 200°C (390°F). This step is crucial; a well-preheated air fryer will help achieve that desired crispiness.

5. Cook the Tenders: Arrange the chicken tenders in a single layer in the air fryer basket, being careful not to overcrowd them. Spray lightly with cooking spray or drizzle a small amount of oil over the tenders. Cook for 10-12 minutes, flipping halfway through, until they are golden brown and cooked through. The internal temperature should reach 75°C (165°F) for safe consumption.

6. Serve and Enjoy: Once cooked, remove the chicken tenders from the fryer and serve immediately. These go fantastic with a variety of dipping sauces, such as honey mustard, barbecue sauce, or a spicy aioli.

Nutritional Benefits

These Crispy Parmesan Air Fryer Chicken Tenders offer a multitude of nutritional benefits. Using chicken breast provides a lean source of protein essential for muscle building and repair. The inclusion of whole wheat panko breadcrumbs adds some fibre, while the Parmesan cheese contributes calcium and flavour without overloading on calories. Plus, cooking with significantly less oil means you can enjoy your meal with less guilt.

Conclusion

Crispy Parmesan Air Fryer Chicken Tenders are a delightful solution for anyone craving a healthier take on a beloved classic. Perfect for a family dinner, a quick lunch, or even as a party snack, these tenders are as versatile as they are scrumptious. With their simple preparation and the myriad of dipping options available, they are sure to become a regular feature in your kitchen repertoire.

So why not dust off that air fryer and treat yourself to a delicious, guilt-free indulgence? Your taste buds will thank you!

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