Low Fat Crispy Fried Chicken Tenders
Savor the guilt-free indulgence of these Low Fat Crispy Fried Chicken Tenders, an air-fried twist on a comfort food classic that’s as flavorful as it is healthy. Marinated in tangy low-fat buttermilk and a splash of hot sauce, the chicken tenders are infused with bold flavor before being coated in a seasoned mixture of whole wheat flour, cornstarch, and spices like paprika, garlic powder, and onion powder for a perfectly crunchy exterior. Using an air fryer and a light mist of olive oil spray, these tenders achieve a golden, crispy finish without the need for deep frying. Ready in just 40 minutes, they’re a quick and easy dinner option that’s perfect for health-conscious families. Serve them with your favorite low-fat dipping sauce or pair with a fresh salad for a balanced and satisfying meal.
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Ingredients
- 1 pound chicken breast tenders
- 1 cup buttermilk, low-fat
- 1 tablespoon hot sauce
- 1 cup whole wheat flour
- 0.5 cup cornstarch
- 0.5 teaspoon baking powder
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon ground black pepper
- 1 teaspoon salt
- 0 olive oil cooking spray
Directions
Step 1
Place the chicken tenders in a large bowl or a zip-top bag. Add low-fat buttermilk and hot sauce, ensuring all chicken pieces are coated. Cover or seal and marinate in the refrigerator for at least 30 minutes, or up to 4 hours for better flavor infusion.
Step 2
In a shallow dish, combine whole wheat flour, cornstarch, baking powder, paprika, garlic powder, onion powder, ground black pepper, and salt.
Step 3
Remove chicken tenders from the buttermilk marinade, allowing excess to drip off, and coat each piece in the flour mixture, pressing gently to adhere. Shake off excess flour.
Step 4
Preheat your air fryer to 390°F (200°C).
Step 5
Lightly spray the basket of the air fryer with olive oil cooking spray to prevent sticking.
Step 6
Arrange chicken tenders in a single layer in the air fryer basket. Lightly spray the tops with olive oil cooking spray.
Step 7
Cook the tenders for 10 minutes, then flip them over and spray again lightly with olive oil spray, cooking for an additional 10-15 minutes until golden brown and crispy. The internal temperature should reach 165°F (74°C).
Step 8
Remove chicken tenders from the air fryer and let them rest for a few minutes before serving.
Step 9
Serve with your favorite low-fat dipping sauce or alongside a fresh salad.
Nutrition Facts
| Serving size | (878.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1720.0 |
| Total Fat 17.3g | 0% |
| Saturated Fat 5.4g | 0% |
| Cholesterol 528.2mg | 0% |
| Sodium 3510.7mg | 0% |
| Total Carbohydrate 135.1g | 0% |
| Dietary Fiber 16.6g | 0% |
| Total Sugars 12.7g | |
| Protein 239.4g | 0% |
| Vitamin D 124.5IU | 0% |
| Calcium 389.0mg | 0% |
| Iron 10.8mg | 0% |
| Potassium 2001.9mg | 0% |
Source of Calories