Healthy Chicken tenders

I’m a huge fan of crispy chicken tenders. If you get them at a restaurant or in a shop they are normally laden with carbohydrates and fat, making them pretty high calorie. However if you make them yourself and substitute a couple of ingredients, you can make a healthier chicken tender with the same crispy goodness 🙂 Instead of deep frying these tenders. I baked them to the perfect level of crispiness without excess oils and extra calories.

The secret ingredient in these is probably something you all have lurking in your kitchen; Cornflakes. Yes, sounds mad. But it really works 🙂 I’m not a big fan of these as a breakfast cereal alone but they make a perfect, crispy & gluten free crust for these tenders.

All you need to make these is 7 simple ingredients and 30 minutes.

The dip here is especially important. It would be rude to serve up these chicken tenders with nothing to dip them into. This is such a simple recipe for a healthy dip that resembles garlic mayo or sour cream. So tasty! 🙂

Healthier Chicken tenders

5 from 1 vote

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Prep Time 10 mins

Cook Time 25 mins

Total Time 35 mins

Servings 2

Equipment

• food processor/blender
• 3 bowls
• Baking tray

Ingredients

  

• 300 g Chicken breasts sliced into strips
• 50 g cornflakes
• 30 g oat flour or flour of choice
• 1 large egg
• 1/2 tsp salt
• 1 tsp paprika
• 1 tsp garlic powder
• 1 tbsp olive oil
• 100 g greek yoghurt
• 1 tbsp lemon juice
• 1 clove garlic
• 1 handful chopped fresh corriander
• 1/4 tsp fine salt

Instructions

 

• For the chicken tenders:
• Blend cornflakes in a food processor until they resemble a fine crumb
• Add olive oil, paprika, salt and garlic powder and blend further
• Put the (1) whisked egg, (2) cornflake mix and (3) oat flour into 3 separate bowls
• Dip each chicken strip in the oat flour first, then the egg mix and finally into the cornflake crumb
• Place each chicken tender on a lined baking tray and bake for 25 minutes until golden. The chicken should be perfectly cooked and tender with a crispy coat
• For the garlic dip:
• Mix Yoghurt, lemon juice, salt and the crushed garlic clove in a bowl until combined. Add chopped fresh corriander if you like for extra flavour 🙂

Notes

Macronutrient breakdown per serving:

Calories: 400

Fat: 13g

Carbohydrate: 30g

Protein: 42g