Crispy High-Protein Bang Bang Chicken Tenders

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 (To taste)
• Black 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
• 30 g Sweet chili sauce (Extra; 5 g per tender)

Steps

1. 1

   Season the chicken tenders with salt, pepper, garlic powder, and onion powder.

2. 2

   Set out three separate bowls: whisk the egg in one, put the flour in another, and place the crushed cornflakes in the third.

3. 3

   Coat each tender by dipping it first in flour, then in the whisked egg, and finally in the crushed cornflakes.

4. 4

   Place the coated tenders in the air fryer and spray them with cooking oil.

5. 5

   Air fry at 200°C for 15 minutes.

6. 6

   Meanwhile, add the Greek yogurt, sweet chili sauce, sriracha, and honey to a small bowl. Mix well with a spoon.

7. 7

   Smear 5 g of extra sweet chili sauce on each tender, then dip the tenders in the bang bang sauce.

Notes

The post gives nutrition per 3 fillets: 477 calories, 50 g protein, 58 g carbohydrates, and 5 g fat. The written ingredient list does not quantify salt or pepper. The transcript mentions light mayonnaise and salt in the sauce, but the post’s written recipe omits them, so they are not included. The source gives 5 g extra sweet chili sauce per tender; for roughly 6 tenders, this is represented as 30 g total.

Nutrition per serving

• main
• high-protein
• air-fried
• crispy
• chicken
• quick