Crispy Chicken Tender W/ Low Cal Garlic Parmesan Sauc

• total time: 1 hour 39 minutes

Ingredients

Everything about this recipe from the crispy chicken tenders to the low cal garlic parmesan sauce! Banger!

Macros for each Chicken Tender:

75 Cals, 5.5g Carbs, 1g Fat, 11g Protein

Ingredients for Chicken Tenders (makes 16):

1 ½ Chicken Breast cut into Tenders

40g All Purpose Flour

10g Corn Starch

60g Panko

100g Egg Whites

30g Franks Red Hot Buffalo Sauce

Seasoning Mix (need two different batches of this):

2 tsp Garlic Powder

2 tsp Paprika

1 tsp Sea Salt

1 tsp Black Pepper

1 tsp Onion Powder

1 tsp Chili Powder

Ingredients for Low Cal Garlic Parmesan Sauce:

120g Plain Non Fat Greek Yogurt

45g Light Mayo

15g Apple Cider Vinegar

2g Zero Cal Sweetener

1 Fresno Chile Pepper

2g Zero Cal Sweetener

10g Grated Parmesan

Juice from ½ Lemon

2 Whole Bulbs Roasted Garlic

½ tsp Sea Salt

¼ tsp Black Pepper

¼ tsp Red Pepper Flakes

¼ tsp Oregano

¼ tsp Basil

Directions

Roast your garlic bulbs first because they will take 40-50 minutes. Do this by cutting off the tops of the bulbs, spray the exposed area with non stick olive oil spray and sprinkle with sea salt, black pepper. Wrap loosely each garlic bulb in aluminum foil and bake on 400 degrees F for 40-50 minutes.

Now to make the chicken tenders. Make 3 stations. The first station will be 40g all purpose flour, 10g corn starch, a batch of the seasoning mix. Second station will be seasoning mix and 60g panko. Third station will be 100g egg whites plus 30g franks red hot buffalo sauce.

Add tender to flour station, then egg station then to panko station. Repeat for all your tenders. Air fry these on 400 degrees F for 9-10 minutes.

Once garlic is done roasting, it’s time to make the garlic parmesan sauce. Add all your ingredients into your bowl and mix till smooth.

Now pair with your sauce the chicken tenders and enjoy!