High Protein Honey Garlic Chicken Tenders

Serves 6
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Directions

  1. 1Add plain flour and seasoning to a plate, then mix well.
  2. 2Slice chicken breast into three strips.
  3. 3Coat the chicken breast with the seasoning flour mixture.
  4. 4On a separate plate, add one beaten egg and pickle juice, then mix.
  5. 5Dunk the chicken breast into the egg mixture until fully coated.
  6. 6Add cornflakes to a third plate.
  7. 7Press the chicken down firmly to get an even and crispy coating on all sides.
  8. 8Give them a light spray with cooking oil and bake or air fry with the settings on screen.
  9. 9To a pan on low heat, melt some butter, then add soy sauce, honey, garlic paste, and chilli flakes.
  10. 10Bring to a bubble and simmer on low until the sauce thickens.
  11. 11Place in the crispy tenders and roll them around until they are fully coated.

Ingredients

  • 500 g chicken breast
  • 100 g plain flour
  • 0.5 tsp salt
  • 0.5 tsp onion powder
  • 0.5 tsp garlic powder
  • 0.5 tsp paprika
  • 0.5 tsp black pepper
  • 1 beaten egg
  • 1 tbsp pickle juice
  • 120 g cornflakes
  • 15 g unsalted butter
  • 60 ml soy sauce
  • 3 tbsp honey
  • 2 tsp garlic paste
  • 0.5 tsp chilli flakes
  • dried parsley

Equipment

plateknifecutting boardbowlforkair fryerovenpanspatulatongs