67 Cal Kfc Style Chicken Tenders W/kfc Sauce

• 份量: 12 servings
• 总时间: 9 minutes

配料

These KFC Style Chicken Tenders are a fat loss CHEATCODE! Only 67 Cals and insanely easy to make and meal prep 🤌🏻

Full recipe below so you can save it and make it👇

Macros for each Chicken Tender:

67 Cals, 2g Carbs, 2g Fat, 10.5g Protein

Macros per 2 Tbsp (32g) KFC Sauce:

23 Cals, 1.25g Carbs. 0.5g Fat, 2.5g Protein

KFC Secret Seasoning Blend:

1 ½ tsp Salt

2 tsp White Pepper

¾ tsp Black Pepper

1 tsp Garlic Powder

1 tsp Paprika

2 tsp Oregano

3 tsp Basil

2 tsp Thyme

½ tsp Celery Salt

½ tsp Mustard Powder

½ tsp Ginger Powder

Rest of Ingredients for Chicken Tenders:

24oz Chicken Tenderloins

50g Egg Whites

30g Franks Red Hot Buffalo Sauce

35g All Purpose Flour

8g Corn Starch

Avocado Oil Spray

added 1g fat per tender for the avocado oil.

KFC Sauce Ingredients (makes 12 servings):

170g Plain Non Fat Greek Yogurt

113g 2% Cottage Cheese

45g Sugar Free Ketchup

15g Yellow Mustard

15g Light Mayo

10g Pickle Juice

5g Worcestershire Sauce

3g Zero Cal Sweetener

½ tsp Smoked Paprika

¼ tsp Garlic Powder

¼ tsp Onion Powder

⅛ tsp Black Pepper

Pinch of Salt

步骤

Add all your KFC Sauce into your blender and blend till smooth. Add to fridge.

Now to make the chicken tenders. Make 2 stations. First station will be 50g egg whites plus 30g franks red hot buffalo sauce. The second station will be 35g all purpose flour, 8g corn starch, and your batch of the KFC seasoning mix (see ingredients above).

Add tender to egg whites/buffalo sauce station. Coat well and shake off excess. Then add to the flour/corn starch/seaonings station. Coat the tender well and then shake off the excess. Repeat for all your tenders.

Add these to the air fryer and spray both sides with avocado oil. You want to make sure each part of the tender is hit with the spray or else they won’t be golden.

Air fry these on 400 degrees F for 9-10 minutes.

Now pair the chicken tenders with your KFC sauce and enjoy!