Baked Garlic Parmesan Chicken Tenders

• 份量: 4 servings
• 准备时间: 20 minutes
• 总时间: 40 minutes

配料

125 g mayonnaise

90 g Greek yoghurt or sour cream

½ tsp freshly minced garlic

1 tbsp fresh lemon juice

1 tbsp finely chopped flat-leaf parsley

1 tbsp finely chopped chives

¼ tsp sea salt flakes

¼ tsp freshly cracked black pepper

90 g panko breadcrumbs

1 tsp garlic powder

1 tsp sweet paprika

1 tsp sea salt flakes

½ tsp freshly cracked black pepper

75 g plain (all-purpose) flour

2 eggs, whisked

600 g chicken tenderloins (tenders) or sliced boneless, skinless breast

Olive oil spray, for cooking

50 g unsalted butter, melted

1 tsp freshly minced garlic

¼ tsp sea salt flakes

1 tbsp finely chopped flat-leaf parsley

25 g freshly grated parmesan (for sprinkling after baking)

1 large cos (romaine) lettuce, cut into strips

3 tbsp extra-virgin olive oil

1 tbsp fresh lemon juice

½ tsp sea salt flakes

¼ tsp freshly cracked black pepper

Air fryer chips, crispy oven fries or freezer fries

Lemon wedges

步骤

Preheat the oven or air fryer –Oven: Preheat to 220°C (425°F) (200°C fan/400°F fan-forced) and let it heat for 10–15 minutes after reaching temperature – the oven must be fully hot for crisp results.Air fryer: Preheat to 200°C (400°F) for 3 minutes.

Make the dipping sauce – In a small bowl, mix all the ingredients until smooth.

Prepare the crumb – In a shallow bowl, combine the panko, garlic powder, paprika, salt and pepper. Place the flour and whisked eggs in separate bowls.

Coat the chicken – Dust each piece of chicken in the flour, then dip into the egg, then coat in the breadcrumbs, pressing firmly to help them stick.

Bake or air fry –Oven: Arrange the chicken on a lightly oiled rack set over a tray (or a heavy, unlined tray sprayed with oil). Space the chicken evenly and spray the tops with oil. Bake for 16–18 minutes, flipping once halfway and spraying with oil again, until golden and just cooked through. Do not bake for longer than 22 minutes or they’ll dry out.Air fryer: Spray the basket with oil, add the chicken in a single layer, then spray the tops with oil so they are evenly covered. Cook for 10–12 minutes, flipping halfway and spraying with oil again, until crisp and golden. Do not exceed 18 minutes or they’ll dry out.

Make the garlic butter – In a small bowl, combine the melted butter, garlic, salt and parsley.

Finish the chicken – As soon as the chicken is cooked and golden, brush it generously with the garlic butter, then immediately sprinkle it with the finely grated parmesan. The heat will melt the cheese slightly so it clings to the coating.

Make the cos salad – Toss the lettuce strips with the olive oil, lemon juice, salt and pepper just before serving.

Serve – Serve the tenders with the dipping sauce, salad, fries and lemon wedges.

营养

• 卡路里: 849 kcal
• 总脂肪: 58 g
• 饱和脂肪: 15 g
• 不饱和脂肪: 40 g
• 反式脂肪: 0.5 g
• 胆固醇: 224 mg
• 钠: 1871 mg
• 总碳水化合物: 35 g
• 膳食纤维: 2 g
• 总糖: 3 g
• 蛋白质: 45 g