Chicken Tenders

These chicken tenders are perfectly crispy on the outside and juicy on the inside, making them a delicious high-protein option for any meal. Simple to prepare and packed with flavor, they are sure to be a hit with everyone at the table.

Ingredients

• Chicken breast - 300 grams
• Buttermilk - 120 ml
• All-purpose flour - 80 grams
• Cornstarch - 40 grams
• Garlic powder - 1 teaspoon
• Onion powder - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Egg - 1 large
• Panko breadcrumbs - 100 grams
• Vegetable oil - for frying

Steps

1. Slice the chicken breast into tenders, about 2.5 cm wide.
2. In a bowl, combine the buttermilk, garlic powder, onion powder, paprika, salt, and black pepper. Add the chicken tenders to the bowl and marinate for at least 15 minutes.
3. In a separate bowl, whisk together the flour, cornstarch, and a pinch of salt.
4. In another bowl, beat the egg.
5. Place the panko breadcrumbs in a shallow dish.
6. Remove the chicken tenders from the buttermilk marinade, letting the excess drip off. Dredge each tender in the flour mixture, then dip in the egg, and finally coat with the panko breadcrumbs, pressing gently to adhere.
7. Heat vegetable oil in a large skillet over medium-high heat, about 1 cm deep. Once hot, add the chicken tenders in batches, being careful not to overcrowd the pan.
8. Fry the tenders for about 4-5 minutes on each side or until golden brown and cooked through. Transfer to a paper towel-lined plate to drain excess oil.
9. Serve immediately with your favorite dipping sauce.

Nutrition

• Calories: 450
• Protein: 40 g
• Carbs: 35 g
• Fiber: 1 g
• Sugar: 1 g
• Sodium: 800 mg
• Cholesterol: 150 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

• High in protein, supporting muscle growth and repair.
• Contains essential vitamins and minerals from chicken and spices.

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