Crispy, oven-baked chicken tenders coated in crunchy cornflakes for that fast-food “fried” feel without the guilt. High-protein, low-cal, and served with a creamy garlic yogurt sauce for the perfect 200–300 cal snack.
Ingredients (serves 2)
Chicken tenders
300 g chicken breast, cut into strips
2 tsp Peri Peri seasoning
1 large egg, lightly beaten
¾ cup crushed cornflakes
¼ cup plain flour
Cooking spray
Garlic yogurt sauce
3 tbsp Greek yoghurt
1 tsp lemon juice
1 tsp minced garlic
½ tsp Dijon mustard
¼ tsp paprika
Pinch chilli powder
1 tsp finely grated parmesan
Salt & black pepper, to taste
Method
Prep the chicken: Preheat oven to 180°C and line a baking tray with baking paper. Slice chicken breast into even-sized tenders and season with peri peri seasoning.
Crumb: Place flour in one bowl, beaten egg in another, and crushed cornflakes in a third. Coat each tender lightly in flour, dip into egg, then press into cornflakes to coat.
Bake: Arrange chicken tenders in a single layer on the tray. Lightly spray with cooking spray. Bake for 25–30 minutes, turning halfway, until golden and cooked through.
Make the sauce: Mix all garlic sauce ingredients in a small bowl until smooth.
Serve: Serve chicken tenders hot with sauce on the side and a serve of Beautiful Energy and sparkling water.
Nutrition Information (per serve)
Calories: 240 kcal
Protein: 32 g
Carbohydrates: 14 g
Fat: 6 g
Fibre: 2 g
Nutrition info does not include Beautiful Energy.
