Chicken Tenders

25 minutes

2–4 (as a side)

Easy

Breadcrumbing is a fundamental kitchen skill and this recipe teaches it cleanly. Egg wash, then crumbs, then heat. That sequence is the same whether you are coating chicken, fish or vegetables. The air fryer makes the process more forgiving than shallow or deep frying.

Dairy-free

Nut-free

Ingredients

500g chicken breast
1 egg
100g breadcrumbs
2 tbsp sunflower oil
Salt
Black pepper

Method

Step 1

Cut 500 g chicken breast into even strips.

Step 2

Beat 1 egg in a bowl.

Step 3

Place 100 g breadcrumbs into a second bowl and season with salt and black pepper.

Step 4

Dip each piece of chicken into the egg, then coat in breadcrumbs, pressing lightly so they stick well.

Step 5

Place the coated chicken into the air fryer basket in a single layer.

Step 6

Drizzle or spray with 2 tbsp sunflower oil.

Step 7

Air fry at 200°C for 10–12 minutes, turning halfway through, until golden and cooked through.

Tips

These tenders are also a practical option for families because they are quick, easy to adapt with different spices or coatings, and cheaper than buying ready-made versions.
The technique connects directly to the salt and vinegar fish and the fishcakes.
Can be frozen before cooking once coated as long as the chicken hasn’t previously been frozen. Cook from frozen, adding a few extra minutes. Cooked tenders can be refrigerated for 2 days and reheated until hot.

Every meal matters.

At Humans MCR we are on a mission to show that healthy, delicious food can be affordable and quick to cook. These recipes are designed with busy lives in mind – because we know how tempting that delivery app can be. We’ve chosen budget friendly ingredients that are big on nutrition, energy, and, most importantly, flavour.