Recipes
Low Calorie Greek Yogurt Air Fryer Chicken Tenders1 serving · 899 cal / serving
Ingredients
Chicken
| oz | raw chicken breast tenderloins | 660 cal |
Coating
| g | nonfat plain Greek yogurt (3/4 cup) | 105 cal | ||
| tbsp | panko breadcrumbs (3/8 cup, light coating) | 92 cal |
Seasonings
| tsp | garlic powder | 15 cal | ||
| tsp | paprika | 9 cal | ||
| tsp | onion powder | 6 cal | ||
| tsp | salt | 0 cal | ||
| tsp | black pepper | 2 cal |
For cooking
| light mist | cooking oil spray (1–2 seconds total) | 10 cal |
Instructions
- Prep chicken — Pat chicken tenderloins dry with paper towels.
- Make yogurt coating — In a large bowl, mix Greek yogurt, garlic powder, paprika, onion powder, salt, and black pepper.
- Coat chicken — Add chicken and toss until fully coated.
- Add breading
- Sprinkle panko breadcrumbs over chicken and gently toss until a thin, even coating forms.
- Keep coating light; do not heavily bread.
- Preheat air fryer — Preheat to 390°F (199°C) for 3–5 minutes.
- Arrange chicken
- Place tenders in a single layer in the air fryer basket.
- Cook in batches if necessary to avoid overcrowding.
- Oil spray — Lightly mist tops with cooking oil spray.
- Cook
- Air fry at 390°F for 8–10 minutes total.
- Flip halfway through cooking (around minute 4–5).
- Check doneness
- Internal temperature must reach 165°F (74°C).
- Rest 2 minutes before serving.
Nutrition
Servings:
| Ingredient | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| raw chicken breast tenderloins | 660 | 156 g | 0 g | 3 g |
| nonfat plain Greek yogurt | 105 | 19 g | 6 g | 0 g |
| panko breadcrumbs | 92 | 3 g | 18 g | 1 g |
| garlic powder | 15 | 0.8 g | 3.5 g | 0 g |
| paprika | 9 | 0.5 g | 1.8 g | 0.5 g |
| onion powder | 6 | 0.2 g | 1.4 g | 0 g |
| salt | 0 | 0 g | 0 g | 0 g |
| black pepper | 2 | 0.1 g | 0.6 g | 0 g |
| cooking oil spray | 10 | 0 g | 0 g | 1 g |
| Total | 899 | 179.6 g | 31.3 g | 5.5 g |
| Per serving | 899 | 179.6 g | 31.3 g | 5.5 g |
Notes
- Reheat from refrigerated: air fry at 375°F for 3–4 minutes.
Creamy Chicken & Mushroom Penne (Instant Pot)1 serving · 1784 cal / serving
Ingredients
Protein
| oz | chicken breast tenderloins (raw) (1.5 lb) | 661 cal |
Liquids
| cup | water (8 fl oz) | 0 cal | ||
| cup | reduced sodium chicken broth | 17 cal | ||
| ml | cream of mushroom soup with roasted garlic (Campbell's) | 456 cal |
Pasta
| oz | whole wheat penne (dry) (Barilla, dry weight) | 600 cal |
Vegetables
| container | canned mushrooms (stems & pieces) (113 g each) | 50 cal |
Instructions
- Add liquids
- Add water, chicken broth, and cream of mushroom soup to the Instant Pot.
- Stir until combined.
- Add pasta
- Add dry whole wheat penne.
- Gently press pasta down so most is submerged in liquid.
- Do not stir aggressively after this step.
- Add chicken — Place chicken tenderloins on top of the pasta mixture in an even layer.
- Pressure cook
- Seal lid and set valve to sealing.
- Pressure cook on HIGH for 5 minutes.
- Release pressure
- Allow natural pressure release for 5 minutes.
- Then quick release remaining pressure.
- Finish
- Open lid and stir in the canned mushrooms.
- Let sit 3–5 minutes to thicken before serving (or don't, it probably doesn't matter).
Nutrition
Servings:
| Ingredient | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| chicken breast tenderloins (raw) | 661 | 156 g | 6 g | 3 g |
| water | 0 | 0 g | 0 g | 0 g |
| reduced sodium chicken broth | 17 | 3 g | 1 g | 0 g |
| cream of mushroom soup with roasted garlic | 456 | 5 g | 46 g | 25 g |
| whole wheat penne (dry) | 600 | 21 g | 123 g | 5 g |
| canned mushrooms (stems & pieces) | 50 | 6 g | 6 g | 0 g |
| Total | 1784 | 191 g | 182 g | 33 g |
| Per serving | 1784 | 191 g | 182 g | 33 g |