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MAIN C
OURSES
FISH STICKS WITH YOGURT DIP
1.
Preheat air fryer to 390°F. Rinse salmon fillet and pat dry with paper towels. Slice fish so
all the pieces are equally about 1/2 by 1/2 by 4 1/2-inches in size.
2.
Place flour, salt, and pepper in a medium bowl. Place egg whites in another bowl and
beat until frothy, about 30 seconds. Combine grated parmesan and bread crumbs in a
third bowl.
3.
Coat salmon pieces in the flour and pat to remove any excess flour. Dip floured fish sticks
in egg whites and then into the parmesan mixture.
4.
Place the breaded fish sticks into air fryer and lightly drizzle with olive oil. Program to
cook at 390°F for 16-21 minutes or until golden brown. Repeat process until all fish sticks
are cooked.
5.
For dipping sauce: mix mayo, yogurt, dijon, and parsley (or chives) in a small dipping
bowl.
CHICKEN TENDERS WITH HONEY MUSTARD SAUCE
1.
Preheat air fryer to 330°F. Cut the chicken breasts into long strips and set aside.
2.
Beat the 1.5 eggs in a separate bowl and place the flour into another separate dish. Pour
the panko into a pie plate or shallow bowl and season with garlic powder, lemon pepper,
cayenne, salt and pepper.
3.
Dip the chicken strips into the flour, then beaten egg and the dredge them into the
seasoned panko. Place chicken tenders into air fryer and program at 330°F for 15-20
minutes. Mid-way through cooking, toss/stir the chicken tenders. Repeat process until all
chicken is cooked. Serve with honey mustard sauce.
4.
Honey mustard: mix all the ingredients in a small bowl and season with salt and pepper.
4 oz. center-cut salmon fillet, skinned
4 tbsp. flour
1/4 tsp. fine sea salt
a pinch of freshly ground black pepper
1 1/2 egg whites
1/2 cup grated parmesan
1 pound boneless, skinless
chicken breasts
1 1/2 eggs
1/2 cup flour
1 cup panko bread crumbs
1/2 tsp. garlic powder
1/2 tsp. lemon pepper
1/4 tsp. cayenne
1/4 tsp. salt
1/4 tsp. pepper
1/2 cup seasoned bread crumbs
olive oil, for drizzling
2 1/2 tbsp. lowfat mayonnaise
2 1/2 tbsp. lowfat plain yogurt
1/2 tbsp. dijon mustard
1/2 tbsp. chopped fresh parsley or chives
HONEY MUSTARD:
1/2 cup dijon mustard
1/2 cup honey
2 tbsp. mayonnaise
1 tbsp. lemon juice
Salt and pepper
