Sappige, knapperige hoender-tenders wat kinders en grootmense laat smeek vir meer. Die perfekte
vinnige aandete of lunchbox-wenner — klaar in 15 minute en 70% minder vet as gebraaide weergawe.
Porsies: 4 porsies
Pan/Pot: 5 L of groter
Voorbereidingstyd: 15 min (plus 30 min marineer)
Moeilikheidsgraad: Maklik
BESTANDDELE
• 600 g hoender-tenderloins (of borsies in stroke gesny)
• MARINADE: 250 ml karringmelk, 5 ml knoffelpoeier, 5 ml paprika, sout en peper
• BEDEKKING: 100 g panko-krummels, 50 g meel, 10 ml paprika, 5 ml knoffelpoeier, 5 ml uiepoeier, 3 ml oreganum, sout en peper
• 2 eiers, geklits
• Olie-spuit
• DIPSOUSSOUS: 60 ml heuning, 30 ml Dijon-mosterd
METODE
1. Meng karringmelk met speserye in bak. Voeg hoender by, bedek en marineer minstens 30 minute (of oornag in yskas) — karringmelk sag die hoender en gee ekstra sap.
2. Meng panko, meel en speserye vir die bedekking in plat bak. Klits eiers in aparte bak.
3. Haal hoender uit marinade. Bedek elke stuk in droë mengsel, doop in eier, dan weer in droë mengsel vir dubbele laag.
4. Voorverhit lugbraaier 200°C. Spuit mandjie met olie. Plaas tenders in enkele laag, spuit bokant liggies.
5. Bak 7 minute, draai om, spuit weer en bak nog 5–8 minute tot goudbruin en gaar. Bedien met heuning-mosterd-sous.
VOEDINGSWAARDE
Kalorieë: 310 kcal
Proteïen : 36 g
Koolhidrate : 22 g
Vet: 8 g
Vesel: 1 g
Natrium: 460 mg
Wenk: Die dubbele bedekking (droë mengsel — eier — droë mengsel) gee ‘n ekstra dik, knapperige kors.
Karringmelk-marineer is nie onderhandelbaar vir sappige tenders nie — selfs 30 minute maak ‘n groot verskil.
English
Air Fryer Chicken Tenders
Juicy, crispy chicken tenders that kids and adults will beg for more of. The perfect quick dinner or lunchbox
winner — ready in 15 minutes and 70% less fat than deep-fried.
Servings: 4 servings
Pan/Pot: 5 L or larger
Prep time: 15 min (plus 30 min marinating)
Difficulty: Easy
INGREDIENTS
• 600 g chicken tenderloins (or breasts cut into strips)
• MARINADE: 250 ml buttermilk, 5 ml garlic powder, 5 ml paprika, salt and pepper
• COATING: 100 g panko crumbs, 50 g flour, 10 ml paprika, 5 ml garlic powder, 5 ml onion powder, 3 ml oregano, salt and pepper
• 2 eggs, beaten
• Oil spray
• DIPPING SAUCE: 60 ml honey, 30 ml Dijon mustard
METHOD
1. Mix buttermilk with spices in a bowl. Add chicken, cover and marinate at least 30 minutes (or overnight in fridge) — buttermilk tenderises the chicken and adds extra juiciness.
2. Mix panko, flour and spices for the coating in a flat dish. Whisk eggs in a separate bowl
3. Remove chicken from marinade. Coat each piece in dry mixture, dip in egg, then back in dry mixture for a double layer.
4. Preheat air fryer 200°C. Spray basket with oil. Place tenders in a single layer, lightly spray the top.
5. Cook 7 minutes, flip, spray again and cook another 5–8 minutes until golden and cooked through. Serve with honey mustard sauce.
NUTRITION
Calories: 310 kcal
Protein : 36 g
Carbohydrates: 22 g
Fat: 8 g
Fiber: 1 g
Sodium : 460 mg
Tip: The double coating (dry — egg — dry) gives an extra thick, crispy crust. Buttermilk marinating is non-negotiable
for juicy tenders — even 30 minutes makes a huge difference.
