![chicken tenders on a white plate](https://cdn.statically.io/img/www.eatingwell.com/thmb/1CF4hEuKg5c53T7dSLwTPjqer6w=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/air-fryer-chicken-tenders-8bf02c6e6f1a465387d82d841d3e9574.jpg)
Ingredients
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¼ cup whole-wheat flour
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2 large eggs, beaten
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1 cup whole-wheat panko breadcrumbs
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2 teaspoons Italian seasoning
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1 pound chicken tenders
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¼ teaspoon ground pepper
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Cooking spray
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½ teaspoon salt
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Honey mustard for serving
Directions
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Preheat air fryer to 400°F for 10 minutes.
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Place flour in a shallow bowl. Place eggs in a separate shallow bowl. Combine panko and Italian seasoning in a separate shallow bowl, stirring to combine.
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Sprinkle chicken tenders with pepper. Working with 1 tender at a time, dredge the chicken in the flour, shaking off excess. Dip in the eggs to coat, letting excess drip off. Dredge in the panko mixture, pressing to adhere. Transfer to a large plate.
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Working in batches if necessary, generously coat all sides of the chicken with cooking spray. Add the breaded chicken to the fryer basket; cook, flipping once, until crispy and a thermometer inserted in the thickest portion registers at least 165°F, about 8 to 10 minutes. Sprinkle with salt. Serve with honey mustard, if desired.
Nutrition Facts (per serving)
232 | Calories |
5g | Fat |
15g | Carbs |
32g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 4 | |
Serving Size 2 tenders | |
Calories 232 | |
% Daily Value * | |
Total Carbohydrate 15g | 5% |
Dietary Fiber 2g | 7% |
Total Sugars 1g | |
Protein 32g | 64% |
Total Fat 5g | 6% |
Saturated Fat 1g | 5% |
Cholesterol 158mg | 53% |
Vitamin A 136IU | 3% |
Vitamin D 21IU | 5% |
Vitamin E 1mg | 4% |
Folate 14mcg | 4% |
Sodium 449mg | 20% |
Calcium 17mg | 1% |
Iron 2mg | 11% |
Magnesium 11mg | 3% |
Potassium 57mg | 1% |
Zinc 1mg | 9% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.