If you’re looking for one of my favorite fat-loss meals, this Chicken Tenders & Fries is it! So much food for just 518 calories and 71g of protein! 🍗🍟

✅ Macros for the Whole Meal:
📌 518 Cals | 54g Carbs | 3g Fat | 71g Protein

✳️ Ingredients

Fries:

  • 3 Small Russet Potatoes (600g total)
  • 6g Neutral Cooking Oil (Avocado Oil recommended)
  • Sea Salt
  • Garlic Powder

🥔 Why Raw Fries? Since potatoes absorb a lot of oil after cooking (up to 25% of their weight!), adding oil after cooking helps keep them low-calorie while ensuring the seasoning sticks.

📌 I used half the fries in the meal.

Chicken Tenders:

  • 11oz Chicken Tenders
  • Blackened Seasoning
  • Low Sodium Chicken Broth

❇️ Directions

1️⃣ Prep the Fries

  • Wash & dry your russet potatoes.
  • Cut them into even-sized fries for extra crispiness.
  • Place raw fries directly in the air fryer (no oil yet!).
  • Air fry at 400°F for 20-23 minutes, shaking every 5-7 minutes for even cooking.

2️⃣ Season the Fries

  • Once fries turn golden, coat them with 4g avocado oil and season with sea salt & garlic powder.
  • Toss to distribute the seasoning evenly.

📌 Remember, I only used half the fries for this meal!

3️⃣ Cook the Chicken

  • While the fries cook, season your chicken tenders with blackened seasoning.
  • Heat a pan over medium-high heat (7/10 setting).
  • Place tenders in the pan & cook until the bottom is blackened, then flip.
  • Add a splash of low-sodium chicken broth, then cover with a lid for moist, flavorful chicken.
  • Use a meat thermometer to check that the internal temp reaches 165°F.

4️⃣ Assemble & Enjoy!

  • Plate half the crispy, golden fries alongside your perfectly seasoned chicken tenders.
  • Enjoy a high-protein, low-calorie meal that’s perfect for fat loss! 💪🔥

🛒 Recommended Kitchen Essentials for This Recipe:

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