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LEMON PEPPER CHICKEN TENDERSChicken Tenders
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Recipe detail

LEMON PEPPER CHICKEN TENDERS

Lunch/Dinner
Prep
15 Mins
Cook
LEMON PEPPER CHICKEN
Serves
4
Macros per serving
Calories
338
Protein
48g
Carbs
14g
Fat
10g

Instructions

7 steps

  1. 1Preheat air fryer or oven to 400°F (200°C).
  2. 2Set up a breading station with three bowls: one with flour, one with whisked eggs and water, and one with Panko (or crushed corn flakes) mixed with lemon zest and seasoning.
  3. 3Coat each chicken tender in flour, then egg, then the Panko mixture. Lightly spray with oil.
  4. 4Air fry or bake for 12–15 minutes, flipping halfway, until golden and cooked through.
  5. 5While tenders cook, mix all sauce ingredients in a small bowl until smooth. Serve tenders with sauce and optional lemon wedges.
  6. 65 lbs (680g) boneless, skinless chicken tenderloins ½ cup (30g) Fit Flour (or oat flour) 2 large eggs 1 tbsp (15ml) water
  7. 75 cups (45g) Panko breadcrumbs or crushed corn flakes Zest of 1 lemon 1½ tsp lemon pepper seasoning ½ tsp garlic powder ½ tsp onion powder ½ tsp salt Optional: fresh cracked pepper + lemon wedges to finish Spray oil (like avocado oil) ½ cup (120g) non-fat Greek yogurt 1 tbsp (15ml) lemon juice ½ tsp lemon pepper seasoning ¼ tsp garlic powder Salt to taste Optional: 1 tsp (7g) honey for balance