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.
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.
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
- 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
Pre-heat the oven to 190C.
Measure your flour into a large, shallow bowl.
Beat your egg in another bowl, and line it up to the right of the flour.
Next, combine your breadcrumbs with your paprika, garlic granules, chilli flakes and salt & pepper. Pop this to the right of your egg bowl.
Now, lightly spray an oven-proof dish with a little low-cal cooking spray and place at the end of the line.
Now you have a nice conveyor belt, and won’t be dashing across the room dripping eggy chicken. You’re welcome.
Press the chicken into the flour. Shake off the excess.
Dip the chicken into the egg, again, shaking off any excess.
Roll gently in the seasoned breadcrumbs, trying not to coat your fingers in the process.
Shake off the excess and lay gently into the prepared tray.
Repeat until all the chicken is coated, transfer to the oven and bake for 15 minutes.
Make sure the chicken is white through before serving.
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.