In this video, I’m sharing a delicious copycat recipe for fried chicken and french fries that fits within specific calorie, carb, and protein guidelines. Learn how to cook crispy chicken with my easy recipe, featuring a special cajun seasoning blend. If you enjoy this content, please SUBSCRIBE to my channel and give me a like or comment. Thank you for watching.
Healthy Cane’s-Style Chicken Tenders (Air Fryer)
🔹 Ingredients (2–3 servings)
1 lb chicken breast, cut into strips
1/2 cup nonfat Greek yogurt (or 2 eggs)
1/2 cup whole wheat flour
1/2 cup panko breadcrumbs (use light or regular)
1 tsp paprika
1 tsp garlic powder
1/2 tsp onion powder
1/2 tsp salt
1/2 tsp black pepper
Optional: spray oil (for crispiness)
🔹 Instructions
Prep chicken
Pat dry and cut into tender-sized strips.
Set up dredging station
Bowl 1: Greek yogurt (or beaten eggs)
Bowl 2: Mix flour + spices
Bowl 3: Panko breadcrumbs
Coat the chicken
Dip in flour mixture
Then yogurt/egg
Then coat in panko
(Press crumbs on well for that crispy coating)
Air fry
Preheat air fryer to 400°F
Lightly spray tenders
Cook 10–12 minutes, flipping halfway
Cook until golden and internal temp hits 165°F
👉 Tip: Don’t overcrowd—this is key for that Cane’s-style crisp!
🥣 Healthy Cane’s-Style Sauce
🔹 Ingredients
1/4 cup light mayo
1 tbsp ketchup
1 tsp Worcestershire sauce
1/2 tsp garlic powder
1/2 tsp black pepper
Optional: splash of lemon juice or water to thin
🔹 Instructions
Mix everything together
Let sit 30–60 minutes (flavor gets better!)
🔥 Approx Macros (per serving, 3 servings)
Calories: ~300–350
Protein: ~35g
Carbs: ~20–25g
Fat: ~8–10g
CHECK OUT MY NEW YOU TUBE CHANNEL..Cents & Sensibility..it will be a new channel devoted to ideas about how to Save Money, Grow your Money and Money related topics!
https://www.youtube.com/channel/UCuHwf76aqKiyuZruj0Hh91A
☕ TO BUY ME A COFFEE. Every contribution is very much appreciated and allows me to keep making regular videos.https://www.paypal.com/paypalme/Homesteadpatch
📬 If you would like to send something to me, please use: 231 E. Alessandro Blvd, A327, Riverside, CA 92508 or email: homesteadpatch63@gmail.com
As an Affiliate, I earn from the following purchases:
NAKED NUTRITION – If you are interested in the NAKED WHEY ISO IN THE VANILLA FLAVOR THAT IS SHOWCASED IN MY VIDEO TODAY, CLICK ON THE FOLLOWING LINK:
Vanilla Grass-Fed Whey Isolate Protein Powder | Naked Whey Isolate – 2LB
AMAZON PRODUCTS:
“As an Amazon Associate, I earn from the Following purchases”
Today’s Products:
GoWise Air Fryer https://amzn.to/4sOPXPw (Mine is so old that this is the closest I could find to my existing air fryer)
French fry cutter – https://amzn.to/4mblclc
**CHECK WITH YOUR DOCTOR BEFORE STARTING ANY WEIGHT LOSS PLAN***
TRIM HEALTHY MAMA Trim Healthy Mama Starter Book – https://amzn.to/3YcEj4H
Trim Healthy Mama Cookbook – https://amzn.to/3A1wkgv
Trim Healthy Mama Cookbook – https://amzn.to/4mw6PrD
Sistema Steamer: https://amzn.to/48IufTK
Channel URL: https://www.youtube.com/channel/UC2CP-eoctMEvgRe47-57lBA
Handle: @homesteadpatch8663
COFFEE:
Nespresso Vertuo Coffee and Espresso Maker by Breville – https://amzn.to/4kk41vB
Ninja Lux Café 2-in-1 Espresso Machine- https://amzn.to/49KNfDO
BAKING:
Sistema Steamer: https://amzn.to/48IufTK
Mini loaf pan – https://amzn.to/41Qoal0
Breville Smart Oven – https://amzn.to/3ub3uId
Disposable Dinner Tray Pans with lids – https://amzn.to/3SCUCEq
The Blue Zones Kitchen Cookbook – https://amzn.to/48AwY12
Oil Spray Bottle for Cooking – https://amzn.to/3LWOtzj
Vegetable Chopper – https://amzn.to/3PuaoQo
Bread Box – https://amzn.to/487BgNt
Kitchen Aid Mixer – https://amzn.to/3Ps9h3H
Rotary Cheese Grater – https://amzn.to/3Rbi9fr
Handheld Zester – https://amzn.to/3PbeGuK
Defrosting Tray – https://amzn.to/48gpm3T
Camp Chef Cast Iron Bread Pan – https://amzn.to/4jW0NhX
Instant Pot – https://amzn.to/3EwAhw3
Over the Sink Colander – https://amzn.to/44R9eDk
FOOD PRESERVATION EQUIPMENT
Vacuum Sealer Bags – https://amzn.to/4aaGsBn
Vacuum Sealer – https://amzn.to/3GCtGxQ
There are many amazing products from the TRIM HEALTHY MAMA STORE.
If you are interested in shopping, there here is my link:
THM Starter Book: https://store.trimhealthymama.com/product/trim-healthy-starter-book/?ref=696
THM Cookbook: https://store.trimhealthymama.com/https://store.trimhealthymama.com/product/trim-healthy-mama-cookbook-eat-up-and-slim-down-with-more-than-350-healthy-recipes-not-autographed/?ref=696