Air Fryer Chicken Tenders & Salad

9 17 445
Ingredients Minutes Calories
Prep Cook Servings
5 min 12 min 4
Air Fryer Chicken Tenders & Salad
Health Highlights
Air Fryer chicken tenders are super easy to make, they're crunchy on the outside and tender and juicy on the inside.

Ingredients


454 gm Chicken breast, boneless, skinless (tenders or cutlets)
3 large Egg
1/3 cup Panko bread crumbs
1/2 cup All-purpose white flour
1/2 tsp Salt
1/2 tsp Black pepper
2 tbsp Olive Oil, Extra Virgin
6 tbsp Ranch salad dressing, reduced fat
6 cup Mixed vegetable salad (store bought)

Instructions


  1. Put flour, egg, and panko crumbs in 3 separate bowls to prepare for breading.
  2. Add salt, pepper, and olive oil to the Panko crumbs, and mix well.
  3. Dip chicken in the flour, then the egg, then the Panko crumbs until evenly coated.
  4. Place chicken in an even layer in the air fryer basket and fry for 12 minutes, flipping halfway through cooking time. Cook until an internal temperature of 165F. 
  5. Remove chicken from the air fryer. Add the next batch and repeat step 4. 
  6. Serve with a side salad of choice & ranch dressing.

Nutrition Facts

Per Portion

Calories 445
Calories from fat 157
Calories from saturated fat 31
Total Fat 17.4 g
Saturated Fat 3.4 g
Trans Fat 0.1 g
Polyunsaturated Fat 3.7 g
Monounsaturated Fat 7.8 g
Cholesterol 249 mg
Sodium 1784 mg
Potassium 1080 mg
Total Carbohydrate 38 g
Dietary Fiber 3.9 g
Sugars 10.0 g
Protein 36 g

Dietary servings

Per Portion


Grain 1.0
Meat 1.3
Meat Alternative 0.4
Vegetables 2.8

Energy sources


Pygal32%454.3800035554126148.4416755982691135%381.12853621357226282.7427427541141533%305.0273701066295149.4021133508176132%35%33%CarbohydratesFatProtein

Meal Type(s)





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