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Crispy, juicy, and packed with flavor—these healthy chicken tenders prove that eating well doesn’t have to be boring! With a crunchy cornflake coating, zesty seasoning, and a creamy spicy Cane’s-style sauce, this macro-friendly meal is pure comfort food reinvented. Each tender has just 179 calories and 19g of protein!

Ingredients:

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Chicken & Seasoning

•   500-600 g chicken breast (raw, cut into strips)
•   1 tsp salt
•   1.5 tsp smoked paprika
•   1.5 tsp oregano
•   1 tsp garlic powder
•   1 tsp onion powder
•   3 tsp olive oil

 

Dry & Wet Stations

•   90 g cornflakes
•   1 medium or large egg

 

Chicken Garnish

•   30 g Parmesan (grated)
•   fresh parsley (finely chopped)

 

Crispy Potatoes

•   500 g white potatoes (cubed)
•   1 tsp salt
•   1 tsp paprika
•   1 tsp oregano
•   1 tsp onion powder
•   2 tsp olive oil

 

Spicy Canes Sauce

•   50 g light mayo
•   25 g sriracha
•   garlic powder
•   smoked paprika
•   squeeze lemon

Ingredients are subject to availability at local stores. Unavailable items will be automatically substituted at best-effort.

Directions

1. Prep the chicken: Slice 500-600g raw chicken breast into medium strips. In a bowl, season the chicken with 1 tsp salt, 1.5 tsp smoked paprika, 1.5 tsp oregano, 1 tsp garlic powder, 1 tsp onion powder, and 3 tsp olive oil. Mix well to coat evenly. Set aside.
2. Set up breading stations: In a shallow bowl, whisk 1 egg. On a plate, place 90g cornflakes and crush them into fine crumbs using your hands or the bottom of a glass.
3. Coat the chicken: Dip each seasoned chicken strip into the beaten egg, allowing any excess to drip off. Then, press it firmly into the crushed cornflakes, turning to coat all sides evenly. Place the coated tenders on a lined baking tray or air fryer basket.
4. Cook the tenders: Air fry or oven bake at 185°C / 375°F for 15-18 minutes, flipping halfway through, until the chicken is golden brown, crispy, and cooked through.
5. Make the crispy potatoes: While the chicken cooks, cube 500g white potatoes. Toss them with 1 tsp salt, 1 tsp paprika, 1 tsp oregano, 1 tsp onion powder, and 2 tsp olive oil. Air fry at 200°C for 25 minutes, shaking the basket occasionally, until golden and crispy.
6. Make the Spicy Cane’s Sauce: In a small bowl, whisk together 50g light mayo, 25g sriracha, a pinch of garlic powder, a pinch of smoked paprika, and a squeeze of fresh lemon juice. Adjust seasonings to taste.
7. Garnish and serve: Once the chicken tenders are cooked, immediately sprinkle them with 30g grated Parmesan cheese and freshly chopped parsley. Serve hot with the crispy potatoes and spicy sauce on the side for dipping. Enjoy!

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