These breaded air fryer chicken tenders are so crispy and juicy. If you love chicken tenders, You have got to try this recipe that cuts out the grease without losing any of the delicious flavours.
So now we are going to talk about the benefits of chicken, some Benefits of the chicken are as follows
Reduced risk of heart disease
Chicken Is rich in vitamin B6 which lowers the amount of homocysteine in your body. Homocysteine is one of the major contributors associated with increased risk for heart disease and heart attacks.
Reduced stress levels
Chicken contains tryptophan which produce a calming, even restful or sleepy effect on people after eating. It also contains vitamin B5 also known as the anti-stress vitamin or pantothenic acid.
Slower Cognitive decline
Chicken is a big and rich source of vitamin B called niacin. Niacin help your body in fighting against all the form of DNA damage as well as cancer. It is also loaded with vitamin B3, which is essential for your cognitive system. Deficiency of vitamin B3, especially niacin can cause genetic damage.
Are air fryer a healthy Alternative or not?
We all love fried foods and this is part of human evolution Since fried food provide us with lots of fats which in prehistoric times was essential for our survival
But what about eating these fats in modern times?
We know that the high temperatures use for frying food induce oxidation of cholesterol. Cholesterol oxidation products are formed which are associated with heart diseases, atherosclerosis, and other modern chronic diseases.
So it’s no wonder that technology is thinking of ways to overcome the negative aspects of fat-laden diets but looking at ways to maintain the taste. Air fryer are becoming extremely popular because, according to their advertising, are a healthy substitute for regular fryers and as well as maintaining the taste of fried foods that we all love.
Currently available research
Well there are two aspects of air fryer that them apart from deep frying methods.
Air fryers uses a fraction of the oil other fryers use
The first one is that air fryers use fraction of the oil that other fryers use they relay on circulating hot air around the food to fry it and make it tasty similar to deep-fried foods. Essentially air fryers use small droplets mixed with hot air to remove the moister from food and this creates a crispy and tasty food that in many ways is similar to defy food but without the vast quantities of unhealthy fats
Now put this into prospective that most deep-fried food recipes use about 750 milliliters of fats Well of oil while air fryer foods use about a single tablespoon or about 15 milliliters to produce very similar results. So, this is a major difference. Now when we that that high intakes of vegetable oils increase the risk of heart disease and inflammation which forms the basis of practically all modern-day diseases.
Length of the cooking time
The second aspect of air fryers that set them apart from deep-frying methods is the length of cooking time actually deep fryers do take longer to cook foods than deep-frying methods Now scientists have shown that frying food creates dangerous compounds and one of these compounds is called acrylamide and when starchy food is heated to very high temperature during frying or other cooking methods with low moisture acrylamide is naturally formed in a chemical process called the maillard reaction.
This is what causes the foods the brown and effect their taste making them really tasty now acrylamide forms from sugar and the amino acid asparagine Which is found in many many foods.
Acrylamide consumed from food is absorbed through the digestive system
Aquilla meat consumed through food is absorbed through the digestive system and metabolized to produce glycin meat now glycine meat has been shown to cause gene mutations and tumours and animals and based on these animals studies experts agreed that Aquilla made in food potentially increases the risk of developing cancer for consumers in all age groups.
With children being the most exposed and most susceptible age group.
Now because air fryer cook foods for longer in high temperature much longer then conventional fryers typical processing timing is about 12 minutes longer than deep-frying methods then some tests show that air fryers actually produced about 30 to 40% more acrylamide then conventional deep fryers. But the research is not consistent and because of this uncertainty more research is needed to determine weather this is true or not however different studies also show that there are other harmful compounds produced during air frying as well not only acrylamide So air frying is not completely innocent although we do use fewer oils and air frying and eating a lot of fried foods.
So, therefore, air frying is may be a healthier option than the deep-frying method however it is important to know that even though air fryers may be a slightly healthier alternative to deep-frying may be not slightly but healthier alternatives to deep-frying foods because of their fat content they do not produce foods that are as healthy as cooked or oven-baked foods.
So, to conclude eating a lot of fried foods is still very unhealthy and you should limit your consumption of fried foods especially deep-fried.
Ingredients for air fryer chicken tenders are as follows
1 Ib Chicken tenders
1/4 Cup mayonnaise
1 tablespoon Dijon mustard
1 garlic clove
1/2 tablespoon salt
1/8 tablespoon pepper
1/2 Cup panko bread crumbs
1/2 Cup plain bread crumbs
1/2 Grated parmesan cheese
1: For the chicken marinade, add 1/4 cup mayonnaise, 1 tablespoon Dijon mustard, 1 pressed garlic clove in a large bowl and give it a good mix using a whisk.
2: Now go ahead and toss the chicken into the marinade. Then use tongs to evenly coat the chicken in the marinade.
3: Then set a chicken aside for a few minutes or you can even let it marinate in the fridge overnight for more flavor.
4 : Now onto the breading, In a medium-sized bowl, add 1/2 cup plain bread crumbs, 1/2 cup panko style breadcrumbs, and 1/4 cup grated parmesan cheese. You’ll also want to add add 3/4 tablespoon salt and 1/8 tablespoon black pepper. Now grab a clean whisk and mix that all together.
5: In the meantime Preheat your air fryer to 400 degrees Fahrenheit. Now generously coat chicken tenders in the breading mixture one at a time.
6 : I like to press the crumbs into the chicken as much as possible to really get the more crispness out of these tenders. As you work in the batches, place the breaded chicken tenders onto a baking sheet lined with parchment paper.
7 : Now coat the bottom of your air fryer basket with the quick spray of avocado oil. I recommend using your own oil mister here. Then place about 4 chicken tenders onto the basket and spray with another light coat of avocado oil.
8 : Coon in the air fryer on 400 degree Fahrenheit for about 4 to 5 minutes per side. A good way to know that your chicken is done is by inserting a meat thermometer into the center of the chicken. It should read at least 165 degrees Fahrenheit.
Tools used in this recipe
Instructions for sauce
1: In the meantime here is how to make an amazing Chick-fil-A sauce. Add 1/2 tablespoon of boiling water to 1 tablespoon of granulated sugar. And stir until the sugar is completely dissolved. Then set it aside.
2: Now in a small bowl add 1 cup mayonnaise, 1/4 cup barbecue sauce, 1 1/2 tablespoon yellow mustard and 1/4 tablespoon liquid smoke.
( you can totally skip the liquid smoke if you prefer not to use it )
3: Then add the sugar syrup and whisk everything together until it is well combined.
4: So for the barbecue sauce, you’ll need to grab a small sauce pan and turn the burner onto medium-low heat.
5: Then go ahead and add 1/3 cup molasses, 1 cup of ketchup, 1/3 cup of honey and 1 tablespoon of liquid smoke. Then stir it all together and let it come to a slight boil. Then drop the heat to low and let it simmer for about 30 minutes to an hour.
Favorite kichen tools
Cast iron pan
Mini prep bowls
|Serving size||4 ounces|