High Protein Crispy Chicken Tenders & Fries

Serves 4
instagram.com

Directions

  1. 1In a bowl, add plain flour, smoked paprika, garlic powder, onion powder, black pepper, mixed herbs, cayenne, and salt, and mix well.
  2. 2Prepare two other coating stations: one with beaten egg and another with crushed cornflakes.
  3. 3Flatten out the chicken breast and slice it into strips.
  4. 4Dunk each chicken strip first into the flour mixture, then into the beaten egg, and finally into the crushed cornflakes, ensuring an even coating.
  5. 5Place the coated chicken tenders on a rack.
  6. 6Spray the tenders with cooking oil.
  7. 7Bake in an oven at 200°C for 18-20 minutes or air fry at 180°C for 12-15 minutes.
  8. 8For the fries, cook 700g of frozen fries according to their instructions.
  9. 9For the sauce, mix 60g low sugar ketchup, 30g light mayo, 5g sriracha, and 5g mustard, then add water to adjust consistency.
  10. 10Serve the chicken tenders and fries with your favorite sauce.

Ingredients

  • 650 g chicken breast, flattened and sliced into tender sized strips
  • 120 g plain flour
  • 2 tsp smoked paprika
  • 2 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp black pepper
  • 1 tsp mixed herbs
  • 0.5 tsp cayenne
  • 2 tsp salt
  • 1 -2 beaten eggs
  • 100 g crushed cornflakes
  • Cooking spray
  • 60 g low sugar ketchup
  • 30 g light mayo
  • 5 g sriracha
  • 5 g mustard
  • Water to adjust consistency
  • 700 g frozen fries

Equipment

bowlrackovenair fryer

Tips

  • Sprinkle with salt immediately after cooking.
  • Best enjoyed fresh, but can be stored in the fridge for up to 5 days.
  • Reheat in an air fryer for a couple of minutes to make them crispy again.