- Macros For the Whole Meal: (1 serving)
-
Calories:
518 -
Carbs:
54g -
Fat:
3g -
Protein:
70g
Ingredients
Ingredients:
Fries:
3 Small Russet Potatoes (600g total)
6g Neutral Cooking Oil (Avocado Oil recommended)
Sea Salt
Garlic Powder
*I used half the fries in the meal.
Why I went with the fries raw is because we are limited with how much oil we can use if we want them to stay low calorie. So since potatoes after cooking are super absorbent (soak up 25% of their weight in oil), it’s advantageous to add it after while also helping the seasoning to stick.
Chicken Tenders:
11oz Chicken Tenders
Blackened Seasoning
Low Sodium Chicken Broth
Directions
1.) Wash and dry your russet potatoes. Use a crinkle cutter to cut them into even-sized fries.
2.) Add raw fries directly to the air fryer without oil or seasoning. Air fry at 400°F for 20-23 minutes, shaking every 5-7 minutes to ensure even cooking.
3.) Once fries are golden, coat them well with 4g oil and season with sea salt and garlic powder. Toss to distribute evenly.
4.) While fries are cooking, season your chicken tenders with blackened seasoning. Cook in a pan over medium-high heat (7/10 heat setting). Flip when the bottom is blackened.
5.) Add a splash of chicken broth to cover the bottom of the pan, then cover with a lid. This helps the tenders cook perfectly.
6.) Use a meat thermometer to ensure the chicken reaches 165°F.