Wellness for the Family: Air Frying 101 – Crispy Garlic Parmesan Chicken Tenders

We get an air frying 101 lesson with Blue Cross-Blue Shield dietician, Grace Derocha. She shares some tasty recipes and explains why this shouldn’t be an intimidating kitchen gadget. Fried Meat On Top Of White Plate 1059943

Crispy Garlic Parmesan Chicken Tenders


For chicken tenders: 

  • 8 skinless, boneless chicken tenderloins
  • Kosher salt
  • Freshly ground black pepper
  • 1 c. Panko breadcrumbs
  • 1 tsp. garlic powder
  • 1 tsp. Italian seasoning
  • 2/3 c. freshly grated Parmesan
  • 2 large eggs

For the dipping sauce: 

  • 1/3 cup light mayonnaise
  • 2 Tbsp. honey
  • 2 Tbsp. Dijon mustard
  • 1 Tbsp. yellow mustard
  • 1 1/2 tsp. lemon juice

For chicken:
1. Season chicken with salt and pepper. In a shallow bowl, whisk together bread crumbs, garlic powder, Italian seasoning, and Parmesan. In another shallow bowl, beat eggs.
2. Dip chicken in egg, then roll in bread crumb mixture until fully coated.
3. Cook in air fryer at 360º for about 25 minutes or until golden and cooked through. Internal temperature with a meat thermometer should be 165º.
4. Make honey mustard dipping sauce while chicken is cooking. Enjoy together.

For dipping sauce:
1. Whisk all ingredients in a bowl. Enjoy with chicken tenders.

Air Fryer 101

  1. To use most air fryers, simply plug it in and set to a correct temperature and time.
  2. Some devices require preheating before use.
  3. Don’t overcrowd food in the air fryer.
  4. Shake whatever you are cooking halfway through cook time.
  5. If you are frying something covered with a liquid batter, freeze the item before so it doesn’t make a mess in the air fryer and so that the batter stays on the food.
  6. Be careful when taking food out of an air fryer – it gets hot.
  7. Make sure you properly wash your machine after using – read the manual for information on your air fryer.


Categories: Recipes, the four