{"id":1914,"date":"2021-01-14T19:59:28","date_gmt":"2021-01-14T19:59:28","guid":{"rendered":"http:\/\/martins.eatsmartbewell.com\/home\/?p=1914"},"modified":"2022-08-18T17:41:34","modified_gmt":"2022-08-18T17:41:34","slug":"air-fryer-chicken-tender-meal","status":"publish","type":"post","link":"https:\/\/martins.eatsmartbewell.com\/home\/air-fryer-chicken-tender-meal\/","title":{"rendered":"Air Fryer Chicken Tender Meal"},"content":{"rendered":"

\"Air\"download\"\"Email<\/a>
\nAir Fryer Chicken Tender Meal<\/span><\/p>\n

Prep: 20 minutes
\nAir Fry: 34 minutes \u2022 Serves: 4<\/span> <\/p>\n

1<\/span>bag (1-1\/2 pounds) red and yellow baby potatoes, quartered
\n\t<\/span>Nonstick cooking spray
\n1\/8 <\/span>teaspoon salt
\n1\/4 <\/span>teaspoon ground black pepper
\n1 <\/span>package (12 ounces) broccoli florets
\n1 <\/span>cup panko breadcrumbs
\n1 <\/span>pound boneless chicken tenders
\n1\/2 <\/span>cup honey mustard <\/p>\n<\/div>\n

1.<\/span>Preheat 3-quart air fryer to 400\u00b0 for 5 minutes; line 2 rimmed baking pans with foil. In large bowl, spray potatoes with cooking spray; toss with salt and pepper. In medium bowl, spray broccoli with cooking spray; toss with salt and 1\/8 teaspoon pepper.
\n<\/span><\/p>\n

2.<\/span>Add potatoes to air fryer; air fry 10 minutes or until slightly tender. Add broccoli; air fry 8 minutes or until vegetables are just tender. Transfer vegetables to prepared pan; cover with foil. Makes about 6 cups.
\n<\/span><\/p>\n

3.<\/span>Place breadcrumbs in wide, shallow dish. Brush both sides of chicken with mustard, then press both sides in breadcrumbs to coat; place on second prepared pan and spray with cooking spray. In 2 batches, air fry chicken 8 minutes or until internal temperature reaches 165\u00b0, turning once. Makes about 8 tenders.
\n<\/span><\/p>\n

4.<\/span>Serve chicken tenders with vegetables.
\n<\/span><\/p>\n

Approximate nutritional values per serving (2 tenders, 1-1\/2 cups vegetables):
\n442 Calories, 13g Fat (2g Saturated), 102mg Cholesterol,
\n707mg Sodium, 45g Carbohydrates, 5g Fiber, 35g Protein
\n<\/span><\/p>\n

Chef Tip<\/span>
\nCustomize this recipe by swapping the chicken tenders with blackened shrimp and\/or the broccoli with a chopped Caesar salad kit.<\/p>\n

Dietitian\u2019s tip:<\/span>
\n> The air fryer is wonderful for getting tenders crispy with far less oil. If you don\u2019t have an air fryer you can bake in the oven at 425\u00ba for 15 minutes.
\n<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

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