Macro-Friendly, High Protein Crispy Chicken Tenders #shorts

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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today I’m going to show you how to make
homemade crispy chicken tenders that are
going to absolutely blow you away it
requires virtually no added oil and they
come out perfectly crispy every single
time so the next time you’re looking to
get your protein I want you to ask
protein bar or chicken tenders let me
show to make it rub 1 and2 lbs of
chicken Tinder loins and give them a
quick roll to even out the thickness
very important part of this recipe is
the marinade I like to use this Umami
sauce but you could also just use soy
sauce a little bit of pickle juice cover
it with plenty of your favorite
allpurpose chicken seasoning any
seasoning you like works here you’re
going to want to let this marinate for
at least 30 minutes now we’re going to
take it through each one of breading
stations first cover in cornstarch next
egg whites mixed with pickle juice the
last step is some crushed cornflakes
make sure to really press it in to coat
the tender TOS those in your air fryer
rack make sure to season the outside of
the tenders the Corn Flakes have flavor
in every single bite and air fry
following these instructions