Macro-friendly, sweet ‘n’ spicy chicken tenders. The crunch factor is real with this one.
Who says sticking to your macros must be boring? This recipe is proof that’s not true. These crispy chicken tenders from Jalal (@jalalsamfit) are enrobed in a mouth-watering sweet and spicy glaze, and the crushed corn flake crumb brings some seriously satisfying crunch.
And did I mention they deliver 40g of protein? Dinner is served.
Makes 12-15 strips (depending on size of chicken breast)
Ingredients
For the chicken:
- 2 chicken breasts
- 2 tsp garlic powder
- 2 tsp onion powder
- 2 tsp salt and pepper
- Homemade buttermilk (1 cup low-fat milk and lemon juice)
- 70g crushed corn flakes
For the glaze:
- 1-2 tbsp sriracha
- 1 tbsp honey
- Squeeze lemon juice
Method
Make your buttermilk by combining 1 cup of low-fat milk with a squeeze of lemon juice, and mix well
Cut your chicken breasts into strips and place into a bowl
Add 1 tsp of your garlic powder, onion powder, siracha, salt and pepper, and buttermilk to your chicken, and mix until the chicken is fully coated
In a separate bowl, add your corn flakes and 1 tsp of garlic powder, onion powder, salt and pepper, and paprika to make your crumb
Place each chicken strip into the crumb, coating each piece fully
Once all the chicken is coated, place each strip on a wire rack and bake in a pre-heated oven at 200C for 18 minutes
While your chicken is cooking, make the glaze by combining 1-2 tbsp of sriracha (use less if you don’t like heat), 1 tbsp of honey and a squeeze of lemon juice in a bowl
Drizzle the glaze over each piece of chicken and enjoy
Per 6 tenders:
Nutritional Facts
Amount per serving
| Calories | 335 |
|---|---|
| Total Fat | 2g |
| Total Carbohydrates | 37g |
| Protein | 40g |
