I visited America for the first time ever in 2015. NYC in December. A 4-day whirlwind and the best Christmas surprise I’ve ever had.
Can you guess who took me? 😉
I promptly fell in love with it, so Harry and I escape back there whenever we can.
It’ll come as no surprise that my very favourite thing about the US is…
Yep. You got it.
The grub.
I’ve sampled downright life-changing cookies, bagels, burgers and pizzas. Tasted glorious macaroons and perfect pancakes.
But the thing that really stuck with me?
The fried chicken.Â
Which was not on my radar … I mean, KFC is okay and all, but holy cow. American Fried Chicken is another animal.
Now I’ve done a little number-juggling.
Maths is by no means my forte, but I’m pretty sure I had it right when I came to the conclusion that I can’t fit proper fried chicken into my macros.
At least not on the regular.
I’m a stubborn cookie, though, and always up for a compromise.
I give you, my far more sensible Baked Spicy Chicken Tenders – wildly less caloric than the real deal, but still crispy, succulent and thoroughly satisfying.
Spicy Chicken Tenders
Ingredients
- 450 g chicken breast, sliced into strips
- 25 g plain flour
- 1 medium egg beaten
- 100 g breadcrumbs panko work best
- 1 tsp paprika
- 1/2 tsp garlic granules
- pinch chilli flakes
- salt & pepper
Instructions
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Pre-heat the oven to 190C.
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Measure your flour into a large, shallow bowl.
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Beat your egg in another bowl, and line it up to the right of the flour.
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Next, combine your breadcrumbs with your paprika, garlic granules, chilli flakes and salt & pepper. Pop this to the right of your egg bowl.
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Now, lightly spray an oven-proof dish with a little low-cal cooking spray and place at the end of the line.
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Now you have a nice conveyor belt, and won’t be dashing across the room dripping eggy chicken. You’re welcome.
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Press the chicken into the flour. Shake off the excess.
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Dip the chicken into the egg, again, shaking off any excess.
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Roll gently in the seasoned breadcrumbs, trying not to coat your fingers in the process.
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Shake off the excess and lay gently into the prepared tray.
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Repeat until all the chicken is coated, transfer to the oven and bake for 15 minutes.
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Make sure the chicken is white through before serving.
Recipe Notes
Nutritional Information per serving:
Calories: 329 / Protein: 40g / Carbohydrate: 31g / Fat: 5g / Fibre: 1g
If you would like this recipe or any of our other recipes incorporated into your diet then make sure you check out our personalised meal plans.
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