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Healthy Low Calorie Crispy Garlic Parmesan Chicken Tenders

Name: Healthy Low Calorie Crispy Garlic Parmesan Chicken Tenders
Cook time: 18 min
Total time: 18 min
Ingredients: 550 g chicken breast, boneless skinless, raw; 6 g salt, dry; 3.4 g paprika, dry; 1.5 g oregano, dried, dry; 3.1 g garlic powder, dry; 2.4 g onion powder, dry; 14 g olive oil, as sold; 90 g corn flakes cereal, dry; 50 g egg, whole, raw; 30 g parmesan cheese, grated, as sold; 500 g potatoes, white, raw; 6 g salt, dry; 2.3 g paprika, dry; 1 g oregano, dried, dry; 2.4 g onion powder, dry; 9 g olive oil, as sold; 50 g mayonnaise, light, as sold; 25 g sriracha, as sold; 10 g lemon juice, as sold

324 kcal25.8 g protein30.5 g carbs10.6 g fat6 servings

Ingredients (raw weights)

550 g chicken breast, boneless skinless, raw
6 g salt, dry
3.4 g paprika, dry
1.5 g oregano, dried, dry
3.1 g garlic powder, dry
2.4 g onion powder, dry
14 g olive oil, as sold
90 g corn flakes cereal, dry
50 g egg, whole, raw
30 g parmesan cheese, grated, as sold
500 g potatoes, white, raw
6 g salt, dry
2.3 g paprika, dry
1 g oregano, dried, dry
2.4 g onion powder, dry
9 g olive oil, as sold
50 g mayonnaise, light, as sold
25 g sriracha, as sold
10 g lemon juice, as sold

Steps

Slice chicken breasts into medium strips. Season with salt, paprika, oregano, garlic powder, onion powder and olive oil. Mix to coat evenly.
Whisk 1 egg in a bowl. Crush cornflakes on a plate. Dip chicken in egg, let excess drip off, then press into crumbs to coat well.
Place chicken on a lined tray. Air fry or oven bake at 185 °C / 375 °F for 15-18mins, until golden and crispy.
Cube potatoes, season with the same spices + olive oil, mix, then air fry 25 mins 200C until crispy.
Whisk the sauce, garnish chicken with Parmesan and parsley, then ENJOY!

Recipe by @jalalsamfit · original post. Creator states 179 kcal and 19 g protein per serving.

Macros per serving calculated from USDA FoodData Central using raw weights. Serving ≈ 190 g cooked (estimated – replace with your own weighed number). Log by weight: (your portion g ÷ total cooked batch g) × 6 servings.