Craving delicious, crispy chicken that's also surprisingly healthy? Look no further than these Korean BBQ Chicken Tenders! Forget greasy fast food – this recipe delivers tender, juicy chicken coated in a flavorful, slightly sweet and spicy Korean BBQ sauce, all without the guilt. We're using a simple breading technique that creates an incredibly satisfying crunch, while lean chicken breast ensures a high-protein, low-calorie meal that's perfect for a weeknight dinner or a satisfying snack. The addictive blend of savory and sweet will have you coming back for more.
This recipe balances bold Korean flavors with the convenience of chicken tenders, making it a fantastic option for busy weeknights. Ready to transform your chicken dinner routine? Let's dive into the step-by-step instructions to create these irresistible Korean BBQ Chicken Tenders.
Tools Needed
- Plate
- Pan
- Air fryer
Ingredients
- Chicken breast: 24 oz
- Flour
- Garlic salt
- Smoked paprika
- Onion powder
- Egg whites
- Pickle juice: a splash
- Corn flakes
- Cooking oil: light spray
- Soy sauce
- Water
- Rice vinegar
- Gochujang paste
- Honey
- Sugar-free barbecue sauce
- Sesame seeds
- Green onions
Step-by-Step Instructions
Step 1. Prepare the Chicken Tenders
- Dice 24 oz of chicken breast into 3 oz strips.
- In a plate, mix flour with garlic salt, smoked paprika, and onion powder.
- Dip chicken strips in the flour mixture until fully coated.
- In another plate, whisk egg whites with a splash of pickle juice.
- Coat the floured chicken strips in the egg wash.
- Place crushed corn flakes on a plate and press chicken strips into them until coated.
- Lightly spray the coated chicken with cooking oil.
Step 2. Air Fry the Tenders
- Air fry at 375°F for 12-15 minutes.
Step 3. Make the Korean BBQ Sauce
- For the sauce, combine soy sauce, water, rice vinegar, gochujang paste, honey, and sugar-free barbecue sauce in a pan.
- Bring to a light boil and stir until thickened.
Step 4. Combine and Serve
- Once chicken is cooked, toss in the Korean BBQ sauce.
- Garnish with sesame seeds and green onions.
Read more: Gochujang Korean BBQ Rice Bowl: 15-Minute Recipe
Tips
- These tenders are packed with protein and taste amazing!
- Each tender contains 25g of protein and only 200 calories!
Nutrition
- N/A
FAQs
1. Can I use boneless, skinless thighs instead of breasts?
Yes! Thighs will be slightly more tender and flavorful, but will have a higher calorie and fat content.
2. How can I make this recipe even healthier?
Use a cooking spray instead of oil for baking or air frying. You can also reduce the amount of sugar in the sauce.
3. How long can I store leftover chicken tenders?
Store leftovers in an airtight container in the refrigerator for up to 3 days. They're great cold or reheated in the microwave or oven.
These Crispy Korean BBQ Chicken Tenders offer a perfect balance of flavor and health, making them a satisfying and guilt-free meal option. The crispy texture and bold Korean BBQ sauce will leave you craving more, while the lean protein and lower calorie count will keep you feeling good. Enjoy this delicious and versatile recipe as a weeknight dinner, a game-day snack, or a healthy addition to your meal prep plan!