Ingredients
Scale
- 1 lb chicken breast tenders
- 1 large egg, beaten
- 1/2 cup grated Parmesan cheese
- 1/4 cup almond flour or crushed pork rinds (for extra protein/low carb)
- 1 tablespoon garlic powder
- 1 teaspoon dried parsley
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- Olive oil spray
- 2 medium zucchini, cut into sticks
- 2 tablespoons grated Parmesan cheese
- 1/2 teaspoon garlic powder
- 1/2 teaspoon smoked paprika
- Salt and pepper to taste
Instructions
- Start by slicing your zucchini into uniform sticks, roughly 1/2 inch thick, to ensure even cooking. Pat the chicken tenders and zucchini sticks dry with a paper towel; removing excess moisture is the secret to maximum crunch. Set up two shallow bowls: one for the beaten egg and another for the mixture of parmesan cheese, almond flour, garlic powder, parsley, salt, and pepper.
- Dip each chicken tender into the egg wash, allowing the excess to drip off, then press it firmly into the parmesan breading mixture until fully coated. Repeat this process for the zucchini fries, using the remaining breading or a lighter dusting of parmesan and spices. Place the coated items on a clean plate or tray while you preheat your air fryer to 400°F (200°C).
- Lightly spray the air fryer basket with olive oil. Place the chicken tenders on one side and the zucchini fries on the other, ensuring they are in a single layer without overcrowding. Cook at 400°F for 12 to 15 minutes. Halfway through the cooking time, flip the chicken and gently shake the zucchini fries to ensure all sides get crispy. The chicken is done when it reaches an internal temperature of 165°F.
- Remove the chicken and fries from the air fryer and let them rest for two minutes to allow the juices in the chicken to redistribute. Serve the tenders and fries hot with a side of low-sugar marinara or a light ranch dressing for dipping. Garnish with a fresh sprinkle of parsley or extra parmesan for a restaurant-quality finish.
- Cook Time: 30 minutes