# LOW CALORIE SPICY GARLIC PARM TENDERS

These low calorie crunchy and spicy garlic parm tenders are only 125 calories and taste so good it'll make you feel like you're cheating on your diet but you're not.

- Servings: 10 servings
- Total time: 18 min
- Cuisine: Italian
- Category: Soup
- Language: en

## 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

## Instructions

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

## Equipment

- Plate
- Bowl
- Air Fryer
- Pan
- Spatula
- Brush

## Source

- Original video: https://vt.tiktok.com/ZSALD6TA6/
- Recipe page: https://www.cliprecipe.com/recipe/342aea4d-4a0a-4bde-bca0-94e50bf5aa98
- Extracted: 2025-08-18

Extracted from the video by Clip Recipe (https://www.cliprecipe.com). Quantities and steps are as stated or shown in the video. Site guide for agents: https://www.cliprecipe.com/llms.txt