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Tuesday, November 3, 2020

White Chicken Chili

White Chicken Chili is loaded with beans, chicken, green chilies and the most luscious creamy broth. A twist on a classic that’s perfect for a cold day. Serve it up with corn bread and a salad and your set for a satisfying comfort meal.

When someone says they’re having Chili they think of recipes like The Best Chili Ever or Instant Pot Chili, but this Chicken White Chili is going to surprise and wow your friends and family.

Creamy, savory, hearty White Chicken Chili.

White Chicken Chili Recipe

There’s nothing better than a bowl of hearty soup on a cold day. This white chicken chili is loaded with flavor and texture, and it’s ready in just 30 minutes! Serve this white chili with a variety of toppings or a side of cornbread for a meal the whole family is sure to love.

It’s such a different kind of chili and perfect for those who aren’t fond of beef or can’t tolerate the acid of tomatoes, but love that chili flavor. The creamy broth is deceptively spicy and mild at the same time. It’s a satisfying Mexican zesty soup that will warm you from the inside out.

White Bean Chicken Chili Ingredients

Nothing super fancy here combine for a fantastic flavor!

Olive Oil: To sauté the chicken onion and garlic
Onion: Chop the onion
Garlic: Minced garlic is best for flavor distribution
Chicken: You can use skinless boneless chicken breasts or thighs
Cumin: Classic Mexican seasoning
Coriander: Adds a wonderful flavor
Salt and Pepper: add more or less to taste
Chicken Broth: Can substitute vegetable broth
Green chilies: Canned chopped green chilies drained
White Beans: White beans are often called Great Northern beans
Sour Cream: This adds a deep richness and creaminess

Making Easy White Chicken Chili

Super easy for such a marvelous soup!

Sauté: Heat the olive oil in a large pot over medium heat. Add the onion and cook for 3-4 minutes until translucent.
Add: Put the chicken in the pot along with the cumin, coriander, salt and pepper.
Cook:, stirring occasionally, until chicken is cooked through, approximately 5 minutes.
Add: the chicken broth, green chiles and beans to the pot; bring to a simmer.
Cook: for 10 minutes. Remove the pot from the heat and whisk in the sour cream.
Serve: immediately with toppings of your choice.

Making creamy, savory, hearty White Chicken Chili.

Tips and Variations for the Best Chili

Dice: Keep your chicken the same bite sized pieces to cook evenly.
To Drain or not to Drain: This recipe calls to drain your green chilies but I often don’t. I like the extra kick of spice it adds to the broth. There isn’t that much to drain off either, so it’s easier to just dump it all in.
Heat: If you really want to spice it up you can use medium or hot chilies or even canned diced jalapenos
Toppings: Cheese, sour cream, avocado, cilantro, tomatoes, corn and tortilla strips are all favorite toppings.
Beans: I like to use the smaller great northern beans but you can also use white kidney or cannellini beans if you prefer.
Slow Cooker: To use a slow cooker, add everything to the slow cooker except the sour cream and cook on high for 4-6 or low 8-10. When done turn it off and add the sour cream, let it sit for about 10 min till heated through.
Instant Pot: Cook in the instant pot add everything but the sour cream and beans. Cook on manual for 20 min. Natural release for 10 min. Remove the chicken and shred. Return to the pot and add beans and sour cream. Allow to heat through for about 15 min and serve.

Storing Leftovers

Fridge: The soup keeps fantastically in the fridge for up to 5 days.
Freeze: You can freeze this soup. Cook as recipe instructs except do not add the sour cream. Freeze for up to 2 months. Thaw overnight in the fridge. Heat on the stove top on medium till hot. Add the sour cream, stir till heated and serve.

Creamy, savory, hearty White Chicken Chili.

More Chili Recipes to Love

White Chicken Chili

This easy white chicken chili is loaded with beans, chicken and green chiles, all in the most delicious creamy broth. A dinner option that's perfect for a cold day!

Course Dinner

Cuisine American

Keyword chicken chili, creamy white chicken chili, white chicken chili

Prep Time 10 minutes

Cook Time 20 minutes

Total Time 30 minutes

Servings People

Calories 306kcal

Author Alyssa Rivers

Ingredients

1 tablespoon olive oil
1 onion finely chopped
2 teaspoons minced garlic
2 cups chicken, cooked rotisserie works great
1 1/2 teaspoons ground cumin
1 teaspoon ground coriander
1 teaspoon salt
1/2 teaspoon pepper
4 cups chicken broth
1 4 ounce can green chiles drained
2 15 ounce cans white beans such as great northern beans drained and rinsed
1 cup sour cream
Assorted toppings such as cheese tortilla strips, chopped cilantro and avocado.

Instructions

Heat the olive oil in a large pot over medium heat. Add the onion and cook for 3-4 minutes until translucent.
Add the chicken to the pot along with the cumin, coriander, salt and pepper.
Add the chicken broth, green chiles and beans to the pot; bring to a simmer.
Cook for 10 minutes. Remove the pot from the heat and whisk in the sour cream.
Serve immediately with toppings of your choice.

Notes

Updated on November 3, 2020

Originally Posted on December 9, 2017

Nutrition

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Parmesan Roasted Delicata Squash

This roasted delicata squash with Parmesan and sage is an easy keto side dish and perfect for the holidays. Simple to make and full of great flavor. Have you ever tried delicata squash? It was new to me as of a few years ago but I quickly fell in love. And once you try this...

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Experiencing Silence Through Noise

Seeking silence

Silence gives rise to peace and with peace comes security. ~ African Proverb

The need to explore this question has come to me at a time when the world has been forced to stop and reset this year, and we all have had an opportunity to listen to the silence within us. When you think of silence, what comes to mind? Is it boredom, being alone or lonely, or do you ask “why would I want silence?” Seeking silence is not something that we have been taught to embrace in this society, we have been conditioned to see the noise and the chatter as normal. However, the more we try and cultivate stillness and silence, the more our lives acquire a whole new meaning, which we may have not seen before – silence gives us a chance to stop. Stop being in our heads, and be more within our bodies, connecting with the life force of nature. When we tune into the silence, it can stir up many layers inside, neither good nor bad, but it allows for a shift and transformation to happen.

Vibration

“We are sound, we vibrate, we feel, we release, we are sound” – Jaha Browne

This quote reminds me that is it a wonderful thing that life is, and always will be, moving, even in the stillness. Despite this concept being quite new to modern science, it was discovered and recognized thousands of years ago by the great master of Egypt. By default, we associate silence with stillness and no movement, but nothing ever rests, and it can be very powerful to tap into. The vibrations you feel in a sound meditation are not only coming from the sounds received through your ears, you feel the sounds vibrate through your body. We feel, smell, and touch vibration. Synthesis are common during sound baths, as it can be a multi-sensory experience for some.

Ancient practice

“In sound, we are born, in sound, we are healed” ― Mehtab Benton

Sound healing is an ancient practice dating back thousands of years, and it is deeply rooted in many cultures across the world. A sound bath is a meditative experience where those in attendance are “bathed” in sound waves. Instruments such as gongs, singing bowls, chimes, rattles, tuning forks, and the human voice are used as part of the experience. Sound is vibration. And we are vibration. So when you are in a sound bath, things you cannot explain or understand are shifted within you. Sound healing helps to lower stress levels and blood pressure, and it can improve sleep. These sessions can be used to

treat a number of conditions, including anxiety, depression, post-traumatic stress disorder, autism, and dementia. This practice is yang and yin, combining silence & noise.

Image: Arron Watson -McNab

Going within

“Use the silence at the end of a bath as a silent Gong” – Leo Cosendai

The daily noises can become overwhelming – from Whatsapp notifications to the millions of voices online, the visual noise can get too much. Sound meditation can be that one place to find silence and stillness. Through the vibrations created through powerful sound tools, we can release and facilitate our own healing. On a more profound level, the sound allows us to create the silence within, as cocooned by the sound, we are allowed to be still. This is why I am so in love with sound meditation and its unique transformative powers. When the sounds bathe you, time disappears, and the non-rhythmic beats flow through you. When the silence occurs at the end, it can be the most impactful and it can propel an internal evolution.

The power that lies within the noise & silence

“The loudest noise in the world is silence”- Thelonious Monk

Tuning into the power of silence is truly a gift that your body, mind and spirit will appreciate when you allow yourself to become present to it. We have been conditioned for the noises to comfort us, and in the noise of the hustle and bustle, we feel connected to the external. Even when we are not fully engaging or liking the noise, we know it as productive and entertaining. Yet it is the silence that allows us to heal. Both noise & silence are important, as the polar opposites allow us to stay balanced, and create a rich foundation for exploring the layers within ourselves. We cannot hide in sound meditation and we are confronted with ourselves and it can be deeply uncomfortable, depending on what needs to be released, if anything at all. Sound meditation is a chance to seek our truth, a truth that is usually clouded by internal and external factors.

I truly believe that sound meditation is an accessible portal for us all to try, through which we can tap into the power we all have within us to do what we need to elevate ourselves in this lifetime.

—

Image by Martyna Przybysz

Jaha Browne:

I’m a Reiki Master, Sekhem & Sound Healing Practitioner. I empower people to find the healer within. By holding space for them to explore the layers that are needing to unlock their potential to heal themselves with the support of Reiki & Sekhem energy systems and sound healing through 1:1 and group work. You can find me in person for Sekhem Meditations at Re:Mind Studio & House of Wisdom. Or my monthly Luna Circle gatherings for the Full Moon and Weekly Virtual Sekhem Gong Baths every Wednesday.

Follow Jaha on Instagram and check out her schedule on the website.

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Calorie Data on Menus: Why Reading the Labels is Significant

Each time you grab a food packet and turn it around, you’d find a comprehensive listing of the calories, carbohydrates, vitamins, and nutrients in the food you’re buying. It’s actually legally required by the Australian government so that you’ll be properly informed and protected.

Unless you read the labels of course, all this information will mean absolutely nothing. Even worse is if you do read but fail to fully comprehend its meaning. With this write-up, you should be able to read and understand the significance of menu labels and how they relate to you.

1. Understanding Calorie Data for Weight Loss

The main reason people read labels is to keep track of their calorie count. What you might often miss, however, is the “Serving Size” that’s included in the label. You see, the calorie count indicate is based on the serving size.

For example, you have a 12-piece packet of cookies with a calorie count of 300 in a serving size of 3 cookies. This means that if you eat the whole pack, you’re actually consuming 1,200 calories instead of just 300 calories.

2. Meaning of Percent Daily Value

Another noteworthy part of the label is the Percent Daily Value (%DV) which refers to how the food contributes to your overall nutrient requirement. For example, if it says 5 percent for potassium, then this means that the food contains 5 percent of the potassium that you’re supposed to eat for that day.

Remember though, you’ll have to look at serving size again because the percentage refers to the serving size. Using the example given above, if there are 4 servings in one 12-piece packet, then eating the whole packet means you’re getting 20 percent of your potassium for the day.

This becomes significant when you consider what food items you SHOULD be eating lots of and which ones need to be minimized. As a general rule, here’s what you should keep in mind:

Anything 5 percent or below is considered “low concentration”. Ideally, the sodium, cholesterol, and trans fat of the food per serving is below this, otherwise you might find yourself eating more than is allowed during that day.
Fiber, minerals, and vitamins are always welcome in your diet. Aim for food items that have this listed as major ingredients. If the vitamins and minerals have 20 percent or more in dietary value, then this is considered the better choice for you.

3. Allergies? The Labels Can Help!

If you have allergies, then the labels will be a big help in determining whether the food contains any of the ingredients you’re allergic to. This is perhaps the primordial concern of most people when they read labels.

Note though, the ingredient list can’t be found in “Nutrition Facts”. You’ll have to be a bit more observant and check out every corner of a packet to find the “ingredients”.

One thing you have to keep in mind is that ingredients are listed from highest concentration to the lowest. Hence, if the first ingredient on that list is sugar, this means that sugar is the material most used in the recipe.

As an added precautionary measure, you should know that the words dextrose, fructose, lactose, sucrose, glucose, galactose, and maltose are all synonymous with sugar.

4. Misleading Terms

When we say label, we’re actually referring to the whole packet – not just the information you find at the back. For example, the exterior of the packet says all natural – but what exactly does that mean? Legally – nothing.

The same goes with the “made with real ingredients” label which can be interpreted in any way you wish. These terms aren’t properly regulated and are purely for marketing purposes – so don’t rely on them too much.

Words like “superfood” are also more trendy than healthy. If the food advertises that is has “no added sugar”, this simply means that there’s no honey syrup or cane syrup added – but it can still contain fruit juices which is basically sugar.

Finally, don’t forget that Australian food products are legally required to have an expiration date stamped clearly on the packet. Practically all the information you need to decide whether food is good for you is on the packet already – you just have to know how to interpret it correctly.

The post Calorie Data on Menus: Why Reading the Labels is Significant appeared first on Health Constitution.

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AMR Answers #54: Prevent Burnout; Running Form; Tips for a Plus-size Runner

Dimity and Sarah offer advice:
-about DIY training periodization to Christina to prevent burnout;
-on form pointers and ways to work on form to trail-running Rachel; and,
-regarding support, training, and high-quality gear to plus-size Megan.

Discover the benefits of CBD: Use code AMR to save 15% off your order at NaturesGemCBD.com

Need more Answers? Check out more episodes!

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File Under: Things We Didn't Wanna Know - Food Cravings Are Basically All in Our Head

If there's one thing I'm big on, it's giving into food cravings. The minute I get a craving of any kind, I must indulge it. When I'm hungover or it's the week before my period, I'm an absolute demon when it comes to food, just ask my poor boyfriend.

What I've never really understood about cravings is why we get them, especially when it's 2 a.m. and I wake up salivating for hot chippies with chicken salt. Or why the minute someone mentions a certain food, I instantly have to fight the urge to order in on UberEats.

To learn more, we caught up with Head Dietitian at Amazonia, Tara Kaff, who explains what causes cravings, why we have more of them when we're hungover or on our period and how to combat them.

Scroll to read the full interview.

POPSUGAR Australia: Why do we crave certain foods?

Tara: There is no specific reason as to why we crave different foods. Cravings usually occur due to a drop in blood sugar levels or can be triggered by the regions of the brain responsible for memory and pleasure. If you can't stop thinking about those mouth-watering loaded fries you had last weekend, it's natural to feel a craving to eat them again. However, the connection between particular cravings linked to specific nutrient deficiencies is a myth most of the time. For example, there's no evidence to suggest that you craving chocolate means your body needs magnesium - that's a myth.

PS: So when we crave a particular food, it's not necessarily a sign that our diet is lacking in something?

Tara: When our blood sugars drop, meaning the carbohydrates that float around in our blood, we tend to crave highly palatable foods that contain high amounts of sugar or fat, often combined with salt and flavourings. If you're more of a savoury person, salty, greasy and fatty foods like hot chips and fast food might be your go-to. If you're a sweet tooth (like me) you'll likely be reaching for chocolate and lollies.

My favourite healthy sweet treat is a protein smoothie using Amazonia's Raw Protein Slim & Tone in Chocolate Caramel flavour. It's a low carb blend that tastes like heaven but is secretly packed with a powerful combination of thermogenic herbs, 74 trace minerals, essential amino acids, greens, Iron, Phosphorous, Zinc and more. The best part? It's specifically formulated to help boost metabolism, assist in reducing cravings, and support detoxification pathways in the body.

PS: How do we combat these cravings?

Tara:

Drink plenty of water: Did you know that your body's signs of hunger and thirst are pretty much the same? Thirst occurs when your body needs water. When you don't drink enough water, your body receives mixed signals on hunger, so your body tells you to eat when what you really need is a drink of water. Keep a bottle of water close to you at all times so it's easy for you to stay hydrated and try adding sliced fruit and fresh mint to spice it up.
Stay active: When you exercise, there's an increase in blood flow that benefits your brain. This can be why you tend to feel more focused and energised post-workout. Many different neurotransmitters are also triggered, including endorphins, serotonin and dopamine. Exercising regularly will ensure you are getting a good dose of happy hormones, reducing the likeliness of reaching for sugar-heavy foods. As sugar cravings typically last for a few minutes, exercise is also a great way to distract yourself.
Get enough Zzz's: Sleep is one of the most overlooked and underrated factors when addressing sugar cravings, metabolism issues and weight control. Ghrelin is commonly known as the 'hunger hormone' and controls our cravings for carbohydrates and sugars. When we have poor quality or lack of sleep for an extended period, our body makes more ghrelin, which can lead to an increase in unwanted sugar cravings.
Choose your treats wisely: You could have all your main meals perfectly planned out and balanced - full of healthy protein, fats and carbohydrates - only to find yourself snacking uncontrollably or raiding the fridge for a post-dinner sweet fix. Try not to completely restrict yourself, as this can often lead to binge eating or over-consuming calories. The trick is to find healthy substitutes that work for you and will satisfy your cravings. Now that the weather's warming up, I like to whip up a homemade acai bowl using Amazonia's Acai Energy, which you can find in the freezer section at Woolworths. I blend it with frozen banana and coconut water and top it with a handful of my favourite granola. It hits the spot when I'm craving something sweet but healthy!
Give into your craving: Sometimes, giving in to cravings is just as important as trying to manage them. Eating the foods you love is what life is all about. The less you restrict yourself from the foods you enjoy, the more you'll want them. Every now and again, it's perfectly OK to indulge on fast food or buy the doughnut that's been calling your name at the local bakery.

PS: Why do we have more cravings when we're hungover or on our periods?

Tara: When you're hungover, it's common to crave energy-dense foods. My professional judgement is that due to alcohol causing a drop in blood sugar, naturally, your body wants to increase those levels quite quickly. Signals are sent to your brain telling you to reach for high caloric foods. Let's be honest, after a night on the booze, you also tend to feel like rubbish, so I think it's about comfort eating more than anything else.

With female periods, we crave foods for a few reasons. Female bodies require more energy in the week leading up to their period - the general range of increased energy demands are 90-300 calories. The typical female doesn't eat enough on a normal day, so their cravings are heightened when their energy demands increase. Another reason is due to hormone fluctuations. Progesterone and oestrogen are believed to affect appetite. Oestrogen is high during the first 2 weeks of our cycle and some studies show that it's an appetite suppressant. When progesterone rises pre-period, it masks the effect of oestrogen - causing more hunger cues.

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Meet Ravi Dixit: Not Adding Our Own Spices to the Practice

Step onto the mat every Monday on Wanderlust TV as Ravi takes over the LIVE studio to host Traditional Hatha Yoga and Pranayama.

Ravi ‘the smiling Yogi’ was born in India into a family of spiritual teachers and from a young age he grew up with a yoga practice as part of his daily life. In his early twenties he lived at the Mahatma Yoga Ashram in Rishikesh where he studied Hatha and Ashtanga Yoga with well-respected Yoga master Yogi Ji.

During the last ten years, Ravi has been teaching all across India and the UK to thousands of students from all over the world and recently opened his own Yoga Resort in Goa. In his work as a yoga teacher, Ravi is passionate about making the original principles of traditional Indian Yoga understandable for everyone and combines movement, breath and sacred mantras in an accessible and playful way.

When was the first time you tried the practice?

I started doing yoga when I was 9 years old. I grew up in India, my grandfather was an astrologer and spiritual teacher and he started teaching me how to chant mantras and practice mudras. From that moment yoga was part of my daily life and I realised it was my calling to live a life with yoga. In my early twenties, I moved to Rishikesh to study yoga in the Ashrams. That’s where my teaching also began.

How has your practice evolved when you transitioned from being a student to being a teacher?

I was living in an Ashram in Rishikesh where I practiced yoga with Master Yogi Ji and I naturally transitioned into teaching guests in the Ashram. That’s when I really started living the yogic lifestyle and it felt like I had found my destined path in life.

I think we are all forever students of yoga, the practice is mostly about understanding yourself which is an ongoing journey.

Personally, it changed a lot of things in my life. Once I got deeper and deeper into my practice, parts of my life that I didn’t need any more naturally fell away and were replaced by better things. Professionally it has made me more connected and patient and teaching yoga has allowed me to travel the world. Overall yoga has made me a more loving person.

Your class is called Traditional Hatha Yoga and Pranayama – is there an intention you put into this name, inviting students to come back to the Roots?

We are all connected to our roots and to the roots of yoga, it’s part of our natural being. Hatha Yoga is the most traditional form of yoga in India. Traditional means we don’t add our own spices to the practice it but we come back to the original recipes provided by the Rishis and Sages, the original fundamentals and essence of the asana and pranayama practice.

What is the intention you carry as you share these sessions online? What essence are you hoping is transmitted through the practice that goes beyond just watching someone on a screen?

My intention is to show that a practice can be very simple but very beneficial to your daily life. You don’t need any fancy clothes or an expensive mat or a long class. Yoga is about connecting with yourself in any place at any time.

What would be the one piece of advice you could give to the Wanderlust TV streamers to deepen the connection with a teacher during their online practice?

It’s not about the teacher, it’s about the connection to yourself. I’m only here to guide you to find your own practice.

If you could have dinner with an influential persona in the history of Yoga, who would it be and why?

I would like to meet B.K.S. Iyengar, maybe not have dinner but to ask him a few questions. I have watched many of his videos and although he has so much knowledge of yoga and I get a lot out of his asana guidance, he can be quite rude sometimes, he is often seen shouting at people. So my main question would be to ask him to be a bit nicer to his students.

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5 Practices to Ease Election Day Anxiety

It’s a big day.

First, know that you’ve done your part. You’ve voted (right???), you’ve done the research, and translated your values at the ballot to make meaningful change. So, now, breathe.

It’s going to be difficult to disentangle yourself from the news stream in the coming days, but make a commitment to turn down the noise and hype at some point so that you can return to the emerging story with a sense of grounded calm.

Here are 5 fresh practices on that will help to shed some of the layers of anxiety and ground down into your true self. Grab our free 3-day trial to dig in to these tasty practices on Wanderlust TV today:

1. Meditations for Peace & Relaxation ~ Ryan Leier (3 min)

Even if you’re short on time, you can still give yourself this bite-sized piece of peace of mind. Ryan Leier guides us to find stillness in the mind by connecting with your breath, your body, and the ground that supports you. If this micro meditation leaves you wanting more, you’ll find two more short meditations with Ryan as part of his 3-min meditation collection on Wanderlust TV.

2. Breathwork for Anxiety ~ Erin Rose Ward (45 min)

Anxiety is at an all time high right now, and understandably so. Anxiety, in and of itself is not bad, per se, and you are not wrong for feeling it. It is a reaction of the nervous system to internal and external stimuli. Join Erin Rose Ward for this transformational breathwork practice, offering yourself space to work through anxiousness.

3. Flow into Wisdom ~ Rosie Acosta (60 min)

Jnana is Sanskrit for “knowledge or wisdom”. As Rosie Acosta shares, “wisdom is about waking up to our own knowledge, to continue to be curious about the true nature of who and what we really are.” This hour-long flow concludes with a 15-min meditation on connecting to the source of our own wisdom.

4. Mind Body Meditation ~ Ona Hawk (26 min)

While we tend to think that we separate the mind from the body in our practices, stillness balances the body just as much as movement heals the mind. In this calming session, Ona Hawk invites us to gently step out of our own way, and to invite in a harmonious and easeful integration between your thoughts and actions, your thinking and your being.

5. Quick FIIT ~ Crystal Love (45 min)

If movement is the medicine for you when it comes to busting stress, you’ll love our brand new Quick FIIT classes with Crystal Love. Take a slice of your day today to power through her signature class which features HIIT-style bursts of cardio, strength & resistance training, isolated movement & core conditioning.

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Crispy Parmesan Air Fryer Chicken Tenders

Crispy Parmesan Air Fryer Chicken Tenders are crispy golden outside and tender juicy inside with hint of garlic and tons of flavor. They are perfect for a quick dinner, lunch or even snack.

These are so easy, and so good, you’re family is going to love these! Serve these scrumptious tenders with a Caesar Salad, Honey Lime Poppy Seed Fruit Salad, and Homemade Air Fryer French Fries for a well rounded satisfying dinner.

Crispy golden crust, juicy tender inside. Air Fryer Chicken Tenders

Air Fryer Chicken Tenders

Air Fryer Parmesan Chicken Tenders are one of the best ways to cook chicken. It’s juicy, tasty, crunchy and healthy. It’s the best of all things! The other winner about this dish is it’s super fast. I love things that are quick and heathy.

These are so good you will reach for them over and over. Serve these tasty vittles with your favorite dipping sauce. I’ve given you some inspiration below. Try something new, try two or three, or just experiment. They’re so easy and so good, you’ll make them again and again.

Chicken Tender In an Air Fryer

Chicken Tenders: Boneless and Skinless for less work.
White Flour: White flour will adhere best to the chicken
Salt and Pepper: Add to taste
Olive oil or Butter: Either one will produce a nice crisp and wonderful flavor
Garlic: Use fresh garlic for the best zing.
Basil: Dried basil will add flavor without burning the fresh basil
Paprika: Creates flavor and a bit of color
Panko: Panko creates a great crunch, but you can use bread crumbs too.
Parmesan Cheese: Finely fresh for the best seasoning

How Long to Cook Chicken Tenders in an Air Fryer

Trim: If there is any excess fat on the tenders, trim it.
Bowls: Set out 3 bowls. In the first one fill with the flour and salt and pepper. Second bowl fill with either the olive oil or butter and garlic. In the third bowl place the basil, paprika, panko and parmesan cheese. Stir all of the bowls to mix.
Coat: Dip the chicken first in the flour mixture, then the garlic butter, then the panko mixture. Make sure to evenly and thoroughly coat each piece.
Air Fry: Place the tenders in the air fryer and cook 400 for 9 min. Flip and cook for another 8-9 min or till the internal temp is 165 degrees F.

Dipping, dredging and coating of Air Fryer chicken tenders.

Tips and Tricks for the Best Chicken Tenders

Panko: You really want to use panko breadcrumbs instead of regular breadcrumbs. They are lighter and airier and because of that will absorb less oil and end up crispier. Breadcrumbs will work but they’ll be heavier.
Shake: A fun way to involve your kids in the baking is to put the panko and seasoning in a large ziploc bag. Place the chicken tenders in and let the kids shake it up.
Spices: You can definitely mix this up and add in different spices to your panko mixture. Italian, Mexican, Cajun, or whatever you want to mix up the spices.
Dry: Pat the Chicken dry before you dredge it. It’ll help all the goodness stick together.
Press: To help your coating stick press the crumbs on to the chicken strips.
Crowding: You don’t want to overcrowd the air fryer. They shouldn’t touch to allow for maximum air flow and they’ll cook nice and even.
Do not overcook the tenders. Otherwise, they become dry.
Over Cooking: This is a no no. Use a meat thermometer and test them before you think they are done to make sure you don’t over cook them. You are looking for a temp of 165 degrees.

Crispy golden outside, juicy tender inside, Air Fryer Chicken Tenders.

Storing and Reheating

Fridge: Store leftover tenders in an airtight container or large resealable bag in the fridge for 3-4 days.
Freeze: Freeze these after they have cooled completely. To keep from sticking line them on a baking sheet for 2 hours then transfer for them to a freezer safe bag or container. Freeze for up to 3 months.
Reheat: To keep them crispy reheat in the air fryer. Heat at 375 for 5-10 minutes, flipping half way through, till hot.

Crispy golden Air Fryer Chicken Tenders being dipped in honey mustard sauce.

Dipping Sauce Recipes

These will go with any sauce you desire, but try a homemade sauce for good measure!

Crispy Parmesan Air Fryer Chicken Tenders

Crispy Parmesan Air Fryer Chicken Tenders are crispy golden outside and tender juicy inside with hint of garlic and tons of flavor. They are perfect for a quick dinner, lunch or even snack.

Course Dinner

Cuisine American

Keyword air fryer chicken tenders, chicken tenders

Prep Time 5 minutes

Cook Time 18 minutes

Total Time 23 minutes

Servings People

Calories 284kcal

Author Alyssa Rivers