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Kitchen note

Bang Bang Chicken Tenders

High-protein, crispy air-fried chicken tenders coated in crushed cornflakes and paired with a lighter sweet and spicy Greek yogurt-based Bang Bang sauce.

Serves
2

Nutrition

Calories
477 kcal
Protein
50g

Values shown as recorded in the note; the serving basis may be unspecified.

Description

High-protein, crispy air-fried chicken tenders coated in crushed cornflakes and paired with a lighter sweet and spicy Greek yogurt-based Bang Bang sauce.

Ingredients

Chicken

  • 300g chicken tenders (roughly 6)
  • 1 egg
  • 30g flour
  • 50g cornflakes
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • Salt & pepper
  • 10 sprays cooking oil

Bang Bang Sauce

  • 100g 0% fat Greek yogurt
  • 30g sweet chilli sauce
  • 1 tsp sriracha
  • 20g honey
  • 5g extra sweet chilli sauce per tender

Method

  1. Season your chicken tenders with salt, pepper, garlic powder and onion powder.
  2. In 3 separate bowls add an egg (whisked), flour and crushed cornflakes.
  3. Dip each tender until coated into flour, then egg, then cornflakes.
  4. Add coated tenders to air fryer and add spray oil.
  5. Air fry at 200 degrees C for 15 minutes.
  6. Meanwhile, in a small bowl add the sauce ingredients above and mix well with a spoon.
  7. Smear on extra sweet chilli sauce on each tender before dipping in the bang bang sauce.

Nutritional Information (per serving - 3 fillets)

  • Calories: 477 kcal
  • Protein: 50 g
  • Carbs: (Not specified in source)
  • Fat: (Not specified in source)

Notes

  • High Protein: Packed with 50g of protein per serving (3 fillets), making it an excellent meal-prep option.
  • Preparation Tip: Make sure the cornflakes are finely crushed to ensure they adhere well to the tenders and form an extra-crunchy crust.
  • Cooking Tip: Air-frying at 200°C gives them a perfect crispiness without the need for deep frying.
  • Tags: [[high-protein]], [[air-fryer]], [[dinner]]