# High Protein Honey Garlic Chicken Tenders

This recipe shows how to make high protein honey garlic chicken tenders for only 182 calories each and 22g of protein.

- Servings: 3 servings
- Total time: 1 min
- Cuisine: American
- Category: Drink
- Language: en

## 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

## Instructions

1. To a plate, add plain flour, salt, onion powder, garlic powder, paprika and black pepper. Mix well.
2. Slice the chicken breast into three strips and coat them in the seasoned flour mixture.
3. In 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.
4. Add cornflakes to a third plate and press the chicken down firmly to get an even and crispy coating on all sides.
5. Lightly 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).
6. Meanwhile, melt butter in a pan on low heat and add soy sauce, honey, garlic paste and chilli flakes.
7. Bring to a bubble and simmer on low until the sauce thickens.
8. Place the crispy tenders in the sauce and roll them around until fully coated.

## Equipment

- plate
- spoon
- knife
- cutting board
- air fryer or oven
- pan

## Source

- Original video: https://www.facebook.com/reel/1561079621269613
- Recipe page: https://www.cliprecipe.com/recipe/9bde8362-24c7-4e87-8550-e9e1124ba517
- Extracted: 2025-03-08

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