One of many largest appeals of shopping for the best air fryer is with the ability to make fast and wholesome recipes on the press of a button, and among the best locations we have discovered to find such recipes is TikTok.
Meals author and writer of the Very Hungry Greek cookbook, Christina Kynigos (@veryhungrygreek) (opens in new tab) is a good supply of wholesome cooking inspiration and when her honey-garlic hen tender recipe not too long ago went viral, we needed to give it a go.
The recipe itself is fast and easy. It takes simply 20 minutes from begin to end and comprises numerous cabinet staples and on a regular basis objects, together with paprika, soy sauce, honey, and cornflakes. This additionally makes it an reasonably priced selection.
Most significantly, although, it is completely scrumptious. A whole plate of tenders comprises 361 energy and 43g of protein and it is arduous to imagine that one thing so wholesome may style this good. Plus, it is simple to swap in vegan alternate options for the hen and honey, or change the cornflakes with a breading of your selection. All with out sacrificing style.
Whether or not you are on the lookout for a filling lunchtime snack, a protein supply on your salads and predominant meals, or need to impress company, you’ll be able to’t go improper with these tenders. If getting fitter (and more healthy) for 2023 is a purpose, maintain your eyes peeled for TechRadar’s GFF23 week, beginning tomorrow.
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Wholesome air fryer hen recipe
The air fryer hen recipe we opted to observe was by meals author and writer of the Very Hungry Greek cookbook, Christina Kynigos (@veryhungrygreek).
If you wish to prepare dinner a double batch we suggest including a grill tray to create two layers of strips, so as to guarantee a good and crispy coating all through.
Additionally, you will want to regulate the calorie and protein content material when you swap out any of the substances, or enhance the quantity.
@veryhungrygreek (opens in new tab)
♬ Cool Kids (our sped up version) – Echosmith (opens in new tab)
Wholesome air fryer hen substances
We adopted the recipe as outlined by Christina Kynigos (@veryhungrygreek) on TikTok, however right here it’s so that you can observe with out occurring social media:
- 1 hen breast, lower into strips with seen fats eliminated (tofu strips and plant-based hen alternate options will work)
- 30g cornflakes, crushed
- 1 egg, crushed (it’s also possible to use egg whites on their very own, or change this ingredient with a starch “egg” made by mixing cornstarch with water)
- Salt and pepper
- 1tsp paprika
- Low-fat cooking spray
- 1 heaped tbsp honey (or agave nectar/vegan honey different)
- 1tsp soy sauce
- 2-3 crushed garlic cloves
How one can prepare dinner wholesome honey-garlic hen tenders
We cooked this honey-garlic hen tender recipe in our Tower T17099 Vortx Eco Twin Basket Air Fryer at 200ºC for quarter-hour.
A single hen breast lower into strips ought to match comfortably in even the smallest of air fryer baskets.
1. Season the hen strips
After slicing the hen breast into strips, season all the plate with a pinch of salt, pepper, and paprika. Rub the seasoning into the hen.
2. Add the cornflake coating
Coat every hen strip in egg earlier than putting them individually into the crushed cornflakes. Roll every strip within the cornflakes, urgent the crumb into place.
It may be tempting to do the entire strips directly, to save lots of time, however – talking from expertise – this creates a soggy mess of cornflakes that do not follow the strips correctly and do not crisp up as we favored.
3. Place within the air fryer
Swap on the air fryer. This equipment would not have to preheat – it is scorching from the get-go – so merely set the specified temperature and time.
For a single hen breast, we acquired the very best outcomes at 200ºC (392ºF) for quarter-hour however this may occasionally must be adjusted relying on which protein supply you are utilizing, and what number of strips you are cooking.
Attempt to keep house between every strip, so they are not touching, and spray all the tray with a low-fat cooking spray of your selection.
With most air fryers you should not have to rotate the strips because the air ought to flow into evenly.
4. Put together the glaze
In a bowl, combine the honey, soy sauce, and garlic.
You too can put together the glaze forward of time if you would like a stronger garlic flavour, nevertheless it’s not obligatory.
5. Coat the hen within the glaze
As soon as the air fryer cycle has completed, take away the hen strips and place them straight into the glaze.
Once more, that is more practical when finished individually, so as to totally coat each, however it’s also possible to pour the glaze over the plate of hen strips.
Wholesome honey-garlic hen tenders verdict
Each time we have made this recipe – and we’re approaching double figures now – we’re all the time shocked at simply how flavoursome these tenders are.
In such a brief period of time, the hen is moist, the crumb is crispy and the glaze is a scrumptious mixture of candy and savoury.
We have realized a few classes alongside the way in which. Particularly not making an attempt to hurry the breading course of, and ensuring the strips are every coated in cooking spray to keep away from burning the cornflakes.
We have experimented through the use of crushed Chilli Doritos, in addition to Panko breadcrumbs for the coating however cornflakes produce the very best, healthiest leads to our opinion.
We additionally like a number of glaze so have elevated the quantity used. This will increase the calorie depend, however is price it!
