Скачать или смотреть Macro-Friendly, High Protein Crispy Chicken Tenders

Macro-Friendly, High Protein Crispy Chicken Tenders
Per tender:
72 Calories
11g Protein
7g Carbs
0g Fat*
I paired these with my low calorie ranch (previous post) and a few splashes of buffalo sauce to make a low calorie buffalo ranch 🤌
*depending on the amount of spray oil used on exterior, there may end up being ~1g fat per tender
Ingredients:
24oz chicken tenderloins
1 tablespoon Umami sauce or soy sauce
1 tablespoon pickle juice
All purpose chicken seasoning (any seasoning blend works, add salt if it is sodium-free)
Breading stations*
Station 1: Corn starch
Station 2: Egg whites + splash of pickle juice
Station 3: Crushed Corn flakes
*I do not weigh the amount of each placed on the plate, but I weighed the amount picked up by each tender. I used these measurements for the macronutrient calculation (didn’t include egg whites bc the calories are essentially 0)
Average tender breading amount:
Corn starch: 3g
Corn flakes: 5g
Air fry at 385 for 8 minutes. Work in 2-3 batches if needed
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