Imported from Instagram

Crispy High-Protein Bang Bang Chicken Tenders

Name: Crispy High-Protein Bang Bang Chicken Tenders
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 2 servings
Cuisine: American
Ingredients: 300 g Chicken tenders (Roughly 6 tenders); 1 Egg (Whisked); 30 g Flour; 50 g Cornflakes (Crushed); 1 tsp Garlic powder; 1 tsp Onion powder; Salt and pepper (To taste); 10 sprays Cooking oil spray; 100 g 0% fat Greek yogurt; 30 g Sweet chili sauce (For the bang bang sauce); 1 tsp Sriracha; 20 g Honey; 5 g Sweet chili sauce (Extra per tender, for coating before dipping in the bang bang sauce)

Recipe by Graeme Tomlinson @thefitnesschef_ · Instagram

Imported by Dragos Lucian Diaconescu on SeeMeCook

Crispy air-fried chicken tenders coated in seasoned flour and crushed cornflakes, served with a creamy Greek-yogurt bang bang sauce and extra sweet chili sauce. The recipe is designed to be quick, crunchy, and high in protein.

2 servings30 minAmerican

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Ingredients

300 g Chicken tenders (Roughly 6 tenders)
1 Egg (Whisked)
30 g Flour
50 g Cornflakes (Crushed)
1 tsp Garlic powder
1 tsp Onion powder
Salt and pepper (To taste)
10 sprays Cooking oil spray
100 g 0% fat Greek yogurt
30 g Sweet chili sauce (For the bang bang sauce)
1 tsp Sriracha
20 g Honey
5 g Sweet chili sauce (Extra per tender, for coating before dipping in the bang bang sauce)

Steps

1
Season the chicken tenders with salt, pepper, garlic powder, and onion powder, distributing the seasonings over all sides.
2
Whisk the egg in one bowl. Place the flour in a second bowl and the crushed cornflakes in a third bowl.
3
Coat each chicken tender first in the flour, then in the whisked egg, and finally in the crushed cornflakes. Make sure the cornflake coating adheres around the tender.
4
Place the coated tenders in the air fryer basket and spray them with cooking oil.
5
Air fry the tenders at 200°C for 15 minutes, until cooked through and crisp.
6
While the chicken cooks, add the Greek yogurt, 30 g sweet chili sauce, sriracha, and honey to a small bowl. Mix well with a spoon until combined.
7
Spread 5 g of the extra sweet chili sauce over each cooked tender, then dip the tenders in the bang bang sauce.

Notes

The source also gives an approximate nutrition value of 477 calories, 50 g protein, 58 g carbohydrates, and 5 g fat per 3 fillets. The transcript mentions light mayonnaise and salt in the sauce, but these are not included because the author-provided description lists the definitive sauce ingredients without them.