High Protein Honey Garlic Chicken Tenders
Directions
- 1To a plate, add plain flour, salt, onion powder, garlic powder, paprika and black pepper. Mix well.
- 2Slice the chicken breast into three strips and coat them in the seasoned flour mixture.
- 3In a separate plate, add one beaten egg and a splash of pickle juice. Mix and dunk the chicken breast in the egg mixture until fully coated.
- 4Add cornflakes to a third plate and press the chicken down firmly to get an even and crispy coating on all sides.
- 5Lightly spray the chicken with cooking oil and bake or air fry at 375° for 20-25 minutes (oven) or 350° for 12-15 minutes (air fryer).
- 6Meanwhile, melt butter in a pan on low heat and add soy sauce, honey, garlic paste and chilli flakes.
- 7Bring to a bubble and simmer on low until the sauce thickens.
- 8Place the crispy tenders in the sauce and roll them around until fully coated.
Ingredients
- 100 g plain flour
- 1 tsp salt
- 1 tsp onion powder
- 1 tsp garlic powder
- 1 tsp paprika
- 1 tsp black pepper
- 1 chicken breast
- 1 egg
- 1 tbsp pickle juice
- 120 g cornflakes
- 1 cooking oil
- 15 g unsalted butter
- 60 ml soy sauce
- 3 tbsp honey
- 2 tsp garlic paste
- 2 tsp chilli flakes
Equipment
platespoonknifecutting boardair fryer or ovenpan