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Spicy Chicken Tenders

Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 3
Calories 329 kcal
Author Lottie Lifts

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

  1. Pre-heat the oven to 190C. 

  2. Measure your flour into a large, shallow bowl. 

  3. Beat your egg in another bowl, and line it up to the right of the flour. 

  4. Next, combine your breadcrumbs with your paprika, garlic granules, chilli flakes and salt & pepper. Pop this to the right of your egg bowl. 

  5. Now, lightly spray an oven-proof dish with a little low-cal cooking spray and place at the end of the line. 

  6. Now you have a nice conveyor belt, and won’t be dashing across the room dripping eggy chicken. You’re welcome. 

  7. Press the chicken into the flour. Shake off the excess. 

  8. Dip the chicken into the egg, again, shaking off any excess. 

  9. Roll gently in the seasoned breadcrumbs, trying not to coat your fingers in the process. 

  10. Shake off the excess and lay gently into the prepared tray. 

  11. Repeat until all the chicken is coated, transfer to the oven and bake for 15 minutes. 

  12. 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