105 Cal Chicken & Waffle Tenders
- Recipe Makes: 16
- Macros For each Chicken & Waffle Tender: (1 serving)
- Calories: 105
- Carbs: 10 grams
- Fat: 1 grams
- Protein: 14 grams
Ingredients
Ingredients for Chicken Tenders (makes 16):
1.5lb Chicken Breast cut into Tenders
40g All Purpose Flour
10g Corn Starch
60g Panko
100g Egg Whites
30g Franks Red Hot Buffalo Sauce
Seasoning Mix (you’ll need two different batches of this):
2 tsp Garlic Powder
2 tsp Paprika
1 tsp Sea Salt
1 tsp Black Pepper
1 tsp Onion Powder
1 tsp Chili Powder
Ingredients for Protein Waffle Batter:
80g All Purpose Flour
40g Vanilla Whey/Casein Blend Protein Powder
20g PB Party Protein Cookie Butter Powder
16g Coconut Flour
6g Zero Cal Sweetener of your choice
6g Baking Powder
Pinch of Sea Salt
100g Egg Whites
250g Unsweetened Vanilla Almond Milk
Directions
Directions:
1.) First to make the chicken tenders. Make 3 stations. The first station will be 40g all purpose flour, 10g corn starch, a batch of the seasoning mix. Second station will be seasoning mix and 60g panko. Third station will be 100g egg whites plus 30g franks red hot buffalo sauce.
2.) Add tender to flour station, then egg station then to panko station. Repeat for all your tenders.
3.) Air fry these on 400 degrees F for 9 minutes.
4.) While those are cooking, make your waffle batter station by adding all your dry ingredients into a bowl. Mix to avoid clumping. Then add your wet ingredients and mix till batter consistency.
5.) Preheat waffle maker. Then dip air fried chicken tender into batter (all but the end of the chicken tender you are holding while dipping) and then add to waffle maker. I did two tenders at a time. Cook till golden (like 2 minutes).
6.) Then once all your tenders are done, drizzle your sugar free pancake syrup on top and enjoy!