TASTIEST High Protein Garlic Parmesan Chicken Tenders! ONLY 149 calories each!17g Protein🔥🧄🧀

[panaceapalm]

High Protein Crispy Garlic Parmesan Chicken Tenders!🍗🔥

17g of Protein in Each Tender! Easy to make! 🧄🧀

Check out my high protein cookbooks for over 100+ recipes just like this one! 📕👨🏽‍🍳 (link in bio)

Recipe Makes 6 Tenders

Calories & Macros 📊
Per Tender: 149 calories
17g P | 6g C | 6g F
Whole Plate (6 tenders): 870 calories
101g P | 36g C | 36g F

Chicken
- 400g chicken breast (2 large chicken breast)
- tsp salt
- tsp black pepper
- tsp garlic powder

Flour Station
- 100g plain flour (not tracked as amount used is only about 10g between all tenders)

Wet station
- 2 beaten eggs
(Roughly 1 egg used for tracking)

Coating station
- 100g panko breadcrumbs (40g used for tracking - you need more on the plate to help with coating)

Garlic butter
- 30g unsalted butter
- 4 cloves diced garlic

Garnishes
- 30g grated parmesan or pecorino
- Chopped parsley

Cooking instructions ♨️
Air fry: 180°C for 12-15 minutes
Oven bake: 190°C for 18-20 minutes

Check Out My High Protein Cookbooks for 100+ Recipes just like this one! (link in bio)👨🏽‍🍳📕

[lukasp]

I was shocked when I looked at your channel and didn’t see 1M+ subs. This is top tier food content and just what I need rn as I’m getting back into the gym after a rough couple months💪subscribed

[SatinderjeetBrar]

Bro earned a sub, very well put together.
Actual easy to make at home recipes. Keep up the good work.

[andrewesquivel]

With that panko you add between 10-20 grams of carbs per tender.
Definitely should have disclosed that as well.

[ericgutierrez]

This has been the bread and butter of my football weekends so good to have and know my macros are in line. Toss in a low calorie high protein ranch 🤤

[toomuchstarbucks]

the way he bites into that chicken oml

[shanebhoyroo]

Ma man on point, amazing recipes keep it up man, you really helpe me bro💪❤️

[aguywithwhiskers]

Only recipe where all items are available in my hom!!!!

[WhTub]

These were delicious, we made them for meal prep for the week and they reheat very well just a few minutes using the air fryer, nicely done egg wash process too

[qwertytopo]

I'd say that around 200 cals per tender, it might no seem much, but can stack up calories very easily

[sravanasandhya]

Thank you this is the bestt snack like dinner for weekend movie

[soltenebris]

What was the sauce you dipped the chicken in that looked fire

[paytonsmith]

This just seems like a normal chicken tender recipe?

[mrchubzdathird]

900 calories for 100g of protein? I’m in 💪🏽🗿

[dogeneverdies]

Ngl Jst get some wing stop they are also like 130 smithing calories per tender

[Mike-Oxmoll]

Ez még fele ennyi fehérjét sem tartalmaz

[FrankEats]

1 chicken tender x 149 calories + 101 grams protein x 20 + weight training + ego + some of these 💪 and a dash of 🧨 = Unstoppable Gainz

[SeanClarke]

Why not just boil the chicken and eat it plain? All this extra work and extra calories .

[TruckerMo]

Any alternative who got no Air Fryer or Oven?

[CJ-lrej]

Trying to lose weight and be healthy. Eat whole foods. Just accept the fact you can’t eat this trash anymore. Chicken is great. Flour on the other hand ❎