My Favorite Protein While Losing Fat (7 Flavors)

buttermilk

🥗Healthier: Greek yogurt

💰Cheaper: milk + vinegar

Greek yogurt reduces calories while maintaining creaminess

all-purpose flour

🥗Healthier: whole wheat flour

💰Cheaper: cornmeal

Whole wheat flour adds fiber and nutrients.

bread crumbs

🥗Healthier: panko bread crumbs

💰Cheaper: crushed crackers

Panko provides a lighter texture.

vegetable oil

🥗Healthier: canola oil

💰Cheaper: peanut oil

Canola oil is healthier with a higher smoke point.

Start by making the 23 calorie raisin cane sauce by adding all ingredients into a small blender and blending until smooth.

Store the sauce in a deli container and refrigerate to let flavors combine.

Pat both sides of 24 oz chicken tenderloins dry to help seasoning stick.

Season both sides of the chicken tenders with blackening seasoning, pressing it in to adhere.

Remove the tendon from the chicken tender using a fork to pull it out while maintaining the shape of the tender.

Preheat the air fryer to 400°F.

Spray the tops of the chicken tenders with avocado oil to lock in flavor and help them crisp up.

Air fry the chicken tenders at 400°F for about 9 minutes.

Let the chicken tenders rest for about 10 minutes to hold their juices before serving with the raisin cane sauce.

For the KFC style chicken tenders, make the 23 calorie secret KFC sauce by blending Greek yogurt and cottage cheese with other ingredients until smooth.

Store the KFC sauce in a deli container and refrigerate.

Prepare the dry coating station with all-purpose flour, cornstarch, baking powder, and KFC seasoning blend.

Prepare the wet coating station with egg whites and Frank's Red Hot Buffalo sauce.

Use the left hand for the wet station and the right hand for the dry station to coat each chicken tender without making hands clumpy.

Coat each chicken tender in the dry mixture, ensuring to get into the crevices for crispiness.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens