Crispy High Protein Bang Bang Chicken Tenders

Ingredients

• 300 g chicken tenders (roughly 6 pieces)
• 1 egg (whisked)
• 30 g flour
• 50 g cornflakes (crushed)
• 1 tsp garlic powder
• 1 tsp onion powder
• salt (to taste)
• pepper (to taste)
• 10 sprays cooking oil
• 100 g 0% fat Greek yogurt
• 30 g sweet chilli sauce (for the bang bang sauce)
• 1 tsp sriracha
• 20 g honey
• 30 g extra sweet chilli sauce (5g per tender)

Steps

1. 1

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

2. 2

   In 3 separate bowls, add the whisked egg, flour, and crushed cornflakes respectively.

3. 3

   Dip each tender until coated into flour, then the whisked egg, and finally the crushed cornflakes.

4. 4

   Add the coated tenders to the air fryer basket and apply 10 sprays of cooking oil.

5. 5

   Air fry at 200°C (400°F) for 15 minutes until golden and crispy.

6. 6

   Meanwhile, in a small bowl, add the Greek yogurt, 30g sweet chilli sauce, sriracha, and honey; mix well with a spoon to create the bang bang sauce.

7. 7

   Smear the extra sweet chilli sauce (5g per tender) onto each cooked tender before dipping into the prepared bang bang sauce.

Notes

Nutrition information provided by the author: 477 calories, 50g protein, 58g carbs, and 5g fat per 3 fillets (half the recipe).

Nutrition per serving

• main
• high-protein
• air-fryer
• chicken
• crispy
• dinner
• healthy