Macros for each Chicken Tender:
93 Cals, 7g Carbs, 1g Fat, 14g Protein
Macros for the WHOLE Sub:
531 Cals, 61g Carbs, 11g Fat, 47g Protein
Ingredients for Chicken Tenders (makes 16):
32oz Chicken Breast cut into 2oz Chicken Tenders
50g All Purpose Flour
10g Corn Starch
1 Large Egg
25g Egg Whites
Franks Red Hot Buffalo Sauce
80g Panko
Seasonings added to bowl of Flour and Bowl of Pankol:
2g Sea Salt
2g Garlic Powder
2g Black Pepper
2g Chili Powder
2g Onion Powder
1g Paprika
Rest of Ingredients:
2 Hoagie Rolls
2 Slices Thin Sliced Provolone
Tomato
Shredded Lettuce
Directions:
1.) Take your 32oz chicken breast and cut into 16 2oz chicken tenders.
2.) Now set up your 3 stations to coat your chicken tenders in order of coating. First shallow bowl will be your all purpose flour, cornstarch and seasonings. Second bowl will be your egg, egg whites and buffalo sauce station. Third bowl will be your panko and seasonings.
3.) I use the left hand, right hand technique when coating the tenders to keep my hands from becoming a clumpy mess. So left hand for the dry ingredients (flour/panko) and right hand for the wet ingredients (egg/buffalo). So coat a chicken tender in the flour bowl and add to the egg/buffalo bowl with that same hand. Then switch to your right hand and coat that tender with the egg/buffalo. Then add to the panko bowl with that same hand and then switch back to your left hand to coat with the panko. Repeat this process for all your tenders.
4.) Spray both sides of your chicken tenders with non stick butter spray before adding to the air fryer. Add them to the air fryer (I could fit 6 tenders in mine) and air fry on 360 degrees F for 10 minutes. Flip after 6 minutes.
5.) Once your tenders are done, chop up 5 tenders and add to a bowl. Add more franks red hot buffalo to the bowl and toss till coated. This makes 2 subs so add half the bowl to each hoagie sub roll and top with your cheese of choice. Then toast in the oven for a few minutes.
6.) Add your fresh sliced tomato and shredded lettuce and then it’s time to enjoy!