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