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LOW CALORIE SPICY GARLIC PARM TENDERS

18m
Serves 10
tiktok.com

LOW CALORIE SPICY GARLIC PARM TENDERS

tiktok.com
18m
Serves 10

Directions

  1. 1Cut 2 chicken breasts into 10 strips.
  2. 2Season the chicken with 1 tsp salt, 1 tsp garlic powder, 1 tsp smoked paprika, 1 tsp chilli powder, and 1/2 tsp cayenne pepper.
  3. 3Mix the seasoned chicken and set it aside.
  4. 4On 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).
  5. 5Crush the mixture into small pieces.
  6. 6Dip each piece of chicken in 40g plain flour.
  7. 7Then dip the floured chicken in whisked egg.
  8. 8Coat the chicken in the crushed cornflakes mixture.
  9. 9Spray the coated chicken tenders with light cooking oil spray.
  10. 10Air 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.
  11. 11For the garlic parm coating, add 20g light butter to a pan on low heat.
  12. 12Add 10g minced garlic and 40g light sweet chilli sauce to the pan.
  13. 13Add 15g grated parmesan and dried parsley to the pan.
  14. 14Mix until everything is melted.
  15. 15Once the sauce is melted, coat each piece of chicken evenly in the garlic parm sauce.

Ingredients

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

Equipment

PlateBowlAir FryerPanSpatulaBrush

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