LOW CALORIE SPICY GARLIC PARM TENDERS

18 mins
Serves 10
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Directions

  1. 1Cut 2 chicken breasts into 10 strips.
  2. 2Cut 2 chicken breasts into 10 strips.
  3. 3Cut 2 chicken breasts into 10 strips.
  4. 4Season the chicken with 1 tsp salt, 1 tsp garlic powder, 1 tsp smoked paprika, 1 tsp chilli powder, and 1/2 tsp cayenne pepper.
  5. 5Season the chicken with 1 tsp salt, 1 tsp garlic powder, 1 tsp smoked paprika, 1 tsp chilli powder, and 1/2 tsp cayenne pepper.
  6. 6Season the chicken with 1 tsp salt, 1 tsp garlic powder, 1 tsp smoked paprika, 1 tsp chilli powder, and 1/2 tsp cayenne pepper.
  7. 7Mix the seasoned chicken and set it aside.
  8. 8Mix the seasoned chicken and set it aside.
  9. 9Mix the seasoned chicken and set it aside.
  10. 10On a plate, add 70g cornflakes, 15g grated parmesan, parsley flakes, and a dash of the same seasonings used before (salt, garlic powder, smoked paprika, chilli powder, cayenne pepper).
  11. 11On a plate, add 70g cornflakes, 15g grated parmesan, parsley flakes, and a dash of the same seasonings used before (salt, garlic powder, smoked paprika, chilli powder, cayenne pepper).
  12. 12On a plate, add 70g cornflakes, 15g grated parmesan, parsley flakes, and a dash of the same seasonings used before (salt, garlic powder, smoked paprika, chilli powder, cayenne pepper).
  13. 13Crush the mixture into small pieces.
  14. 14Crush the mixture into small pieces.
  15. 15Crush the mixture into small pieces.
  16. 16Dip each piece of chicken in 40g plain flour.
  17. 17Dip each piece of chicken in 40g plain flour.
  18. 18Dip each piece of chicken in 40g plain flour.
  19. 19Then dip the floured chicken in whisked egg.
  20. 20Then dip the floured chicken in whisked egg.
  21. 21Then dip the floured chicken in whisked egg.
  22. 22Coat the chicken in the crushed cornflakes mixture.
  23. 23Coat the chicken in the crushed cornflakes mixture.
  24. 24Coat the chicken in the crushed cornflakes mixture.
  25. 25Spray the coated chicken tenders with light cooking oil spray.
  26. 26Spray the coated chicken tenders with light cooking oil spray.
  27. 27Spray the coated chicken tenders with light cooking oil spray.
  28. 28Air fry for 16-18 minutes at 200°C (400°F), flipping halfway, or oven bake for 20-25 minutes at 200°C (400°F), flipping halfway.
  29. 29Air fry for 16-18 minutes at 200°C (400°F), flipping halfway, or oven bake for 20-25 minutes at 200°C (400°F), flipping halfway.
  30. 30Air fry for 16-18 minutes at 200°C (400°F), flipping halfway, or oven bake for 20-25 minutes at 200°C (400°F), flipping halfway.
  31. 31For the garlic parm coating, add 20g light butter to a pan on low heat.
  32. 32For the garlic parm coating, add 20g light butter to a pan on low heat.
  33. 33For the garlic parm coating, add 20g light butter to a pan on low heat.
  34. 34Add 10g minced garlic and 40g light sweet chilli sauce to the pan.
  35. 35Add 10g minced garlic and 40g light sweet chilli sauce to the pan.
  36. 36Add 10g minced garlic and 40g light sweet chilli sauce to the pan.
  37. 37Add 15g grated parmesan and dried parsley to the pan.
  38. 38Add 15g grated parmesan and dried parsley to the pan.
  39. 39Add 15g grated parmesan and dried parsley to the pan.
  40. 40Mix until everything is melted.
  41. 41Mix until everything is melted.
  42. 42Mix until everything is melted.
  43. 43Once the sauce is melted, coat each piece of chicken evenly in the garlic parm sauce.
  44. 44Once the sauce is melted, coat each piece of chicken evenly in the garlic parm sauce.
  45. 45Once the sauce is melted, coat each piece of chicken evenly in the garlic parm sauce.

Ingredients

  • 2 Chicken Breasts
  • 2 Chicken Breasts
  • 2 Chicken Breasts
  • 1 Tsp Salt
  • 1 Tsp Salt
  • 1 Tsp Salt
  • 1 Tsp Garlic Powder
  • 1 Tsp Garlic Powder
  • 1 Tsp Garlic Powder
  • 1 Tsp Smoked Paprika
  • 1 Tsp Smoked Paprika
  • 1 Tsp Smoked Paprika
  • 1 Tsp Chilli Powder
  • 1 Tsp Chilli Powder
  • 1 Tsp Chilli Powder
  • 0.5 Tsp Cayenne Pepper
  • 0.5 Tsp Cayenne Pepper
  • 0.5 Tsp Cayenne Pepper
  • 70 g Cornflakes
  • 70 g Cornflakes
  • 70 g Cornflakes
  • 15 g Grated Parmesan
  • 15 g Grated Parmesan
  • 15 g Grated Parmesan
  • Parsley Flakes
  • Parsley Flakes
  • Parsley Flakes
  • 40 g Plain Flour
  • 40 g Plain Flour
  • 40 g Plain Flour
  • 1 Large Egg
  • 1 Large Egg
  • 1 Large Egg
  • 20 g Light Butter
  • 20 g Light Butter
  • 20 g Light Butter
  • 10 g Minced Garlic
  • 10 g Minced Garlic
  • 10 g Minced Garlic
  • 40 g Light Sweet Chilli Sauce
  • 40 g Light Sweet Chilli Sauce
  • 40 g Light Sweet Chilli Sauce
  • 15 g Grated Parmesan
  • 15 g Grated Parmesan
  • 15 g Grated Parmesan
  • Dried Parsley
  • Dried Parsley
  • Dried Parsley
  • Light Cooking Oil Spray
  • Light Cooking Oil Spray
  • Light Cooking Oil Spray

Equipment

PlateBowlAir FryerPanSpatulaBrush