Baked Garlic Parmesan Chicken Tenders
Juicy, golden chicken tenders brushed with garlicky butter and sprinkled with parmesan – like garlic bread meets crispy chicken.
Equipment
- oven
- Air fryer
- Mixing Bowls
- shallow bowl
- Tray
- whisk
Ingredients
Creamy Garlic and Herb Dipping Sauce
- ½ cup mayonnaise
- ⅓ cup Greek yoghurt or sour cream
- ½ teaspoon freshly minced garlic
- 1 tablespoon fresh lemon juice
- 1 tablespoon finely chopped flat-leaf parsley
- 1 tablespoon finely chopped chives
- ¼ teaspoon sea salt flakes
- ¼ teaspoon freshly cracked black pepper
Chicken
- 1½ cups panko breadcrumbs
- 1 teaspoon garlic powder
- 1 teaspoon sweet paprika
- 1 teaspoon sea salt flakes
- ½ teaspoon freshly cracked black pepper
- ½ cup plain (all-purpose) flour
- 2 large eggs whisked
- 600 g chicken tenderloins or sliced boneless, skinless breast
- olive oil spray for cooking
Garlic Butter
- 50 g unsalted butter melted
- 1 teaspoon freshly minced garlic
- ¼ teaspoon sea salt flakes
- 1 tablespoon finely chopped flat-leaf parsley
- ¼ cup freshly grated parmesan for sprinkling after baking
Cos Salad
- 1 large cos (romaine) lettuce cut into strips
- 3 tablespoon extra-virgin olive oil
- 1 tablespoon fresh lemon juice
- ½ teaspoon sea salt flakes
- ¼ teaspoon freshly cracked black pepper
To Serve
- Air fryer chips or crispy oven fries
- Lemon wedges
Instructions
Preparation
- Preheat the oven to 220°C (425°F) or the air fryer to 200°C (400°F).
- In a small bowl, mix all the dipping sauce ingredients until smooth.
- In a shallow bowl, combine the panko, garlic powder, paprika, salt, and pepper. Set up bowls for flour and whisked eggs.
- Dust each piece of chicken in flour, dip into egg, then coat in breadcrumbs, pressing firmly.
Cooking
- For the oven: Arrange chicken on a lightly oiled rack and bake for 16–18 minutes, flipping once. For the air fryer: Spray basket with oil, add chicken, and cook for 10–12 minutes, flipping halfway.
- Mix the melted butter, garlic, salt, and parsley for the garlic butter.
- As soon as the chicken is cooked, brush it with garlic butter and sprinkle with parmesan.
- Toss the cos salad with olive oil, lemon juice, salt, and pepper just before serving.
- Serve the chicken tenders with the dipping sauce, salad, fries, and lemon wedges.
Notes
The oven must be preheated properly for the chicken to cook correctly. Use oil wisely for browning without greasiness. Leftovers can be stored and used in various ways.
Nutrition
Serving: 1tenderCalories: 350kcalCarbohydrates: 30gProtein: 25gFat: 20gSaturated Fat: 10gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gCholesterol: 100mgSodium: 600mgPotassium: 250mgFiber: 2gSugar: 1gVitamin A: 500IUVitamin C: 3mgCalcium: 100mgIron: 1mg
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