Crispy High Protein Chicken Tenders

Ingredients (raw weights)

• 400 g chicken breast, boneless skinless, raw
• 122 g Greek yogurt, plain, low fat 2%, as sold
• 22 g lemon juice, as sold
• 17 g Worcestershire sauce, as sold
• 16 g hot sauce, as sold
• 4.6 g black pepper, dry
• 10 g lemon juice, as sold
• 2.3 g paprika, dry
• 4.9 g celery, raw
• 2.3 g poultry seasoning, dry
• 3.1 g garlic powder, dry
• 2.4 g onion powder, dry
• 4.9 g chicken breast, boneless skinless, raw
• 2.5 g lemon juice, as sold
• 1.1 g black pepper, dry
• 0.6 g paprika, dry
• 1.2 g celery, raw
• 0.8 g garlic powder, dry
• 0.6 g onion powder, dry
• 1.5 g salt, dry
• 0.3 g poultry seasoning, dry
• Special K Original – no amount given (not in macros)
• constarch – no amount given (not in macros)

Steps

1. Mix all ingredients except salt and chicken in a large bowl (preferably with a lid). whisk together and taste. Add salt to taste and adjust for any desired seasoning. Remember the breading will also be seasoned, so don't over do it here.
2. With clean, dry chicken breast, cut the tenders into even sizes. Each breast should produce 3-4 tenders. Add to your greek yogurt brine and mix around until thoroughly combined. Cover and place in fridge at least 4 hours, up to 24 hours for flavor and to tenderize.
3. When ready to cook, combine all breading ingredients in a bag and crush together until the desired crumb is reached. Lay on a plate and remove tenders from the brine, shaking off excess, and press into the breading on all sides.
4. At this step, I like to place my tenders back in the fridge for at least 15 mins to firm up the yogurt and let the breading set. You can skip this and proceed to cooking.
5. Preheat air fryer at 375 for 5 mins. Spray the basked and the tops of the chicken tenders. Place the sprayed side down in the basked and spray the other side. Cook for 12-15 mins, flipping halfway through. Remove when chicken reaches 160 degrees. Allow to rest for 5 mins. Enjoy!