Healthy KFC-Style Chicken Tenders by @__bigwill__

23 min

2 servings

🌾

1 tbsp

Flour

🥛

50 ml

Skimmed milk

🌿

Herbes de provence

🌶️

Paprika

🫚

Ginger

🫙

Turmeric

🧄

Dried garlic

🧅

Dried onion

🧂

Salt

⚫

Pepper

🍗

250 g

Chicken

🌽

50 g

Cornflakes

  1. Mix
    • Flour
    • Skimmed milk
    • Herbes de Provence

    Mix the flour, skimmed milk, herbes de Provence, paprika, ginger, turmeric, dried garlic, dried onion, salt and pepper into a thick marinade.

  2. Cut
    • Chicken

    Cut the chicken into tenders.

  3. Mix
    • Chicken
    • Flour
    • Skimmed milk

    Mix the chicken with the marinade, in a freezer bag or a bowl.

  4. Refrigerate
    • Chicken
    • Flour
    • Skimmed milk

    Refrigerate for at least 20 minutes, or overnight for best results.

  5. Crush
    • Cornflakes

    Crush the cornflakes finely by hand.

  6. Dip
    • Chicken
    • Cornflakes

    Dip the marinated chicken pieces into the crushed cornflakes and coat them well.

  7. Cook
    • Chicken
    • Cornflakes

    Cook in the air fryer at 200 degrees for 8 minutes, or in the oven at 180 degrees for 15 minutes.

Healthy KFC-Style Chicken Tenders by @__bigwill__

23 min

2 servings

🌾

1 tbsp

Flour

🥛

50 ml

Skimmed milk

🌿

Herbes de provence

🌶️

Paprika

🫚

Ginger

🫙

Turmeric

🧄

Dried garlic

🧅

Dried onion

🧂

Salt

⚫

Pepper

🍗

250 g

Chicken

🌽

50 g

Cornflakes

Preparation Steps

  1. Step 1/7

    Mix the flour, skimmed milk, herbes de Provence, paprika, ginger, turmeric, dried garlic, dried onion, salt and pepper into a thick marinade.

    🌾Flour
    🥛Skimmed milk
    🌿Herbes de Provence
    🌶️Paprika
    🫚Ginger
    🫙Turmeric
    🧄Dried garlic
    🧅Dried onion
    🧂Salt
    ⚫Pepper
    🥣mixing bowl

  2. Step 2/7

    Cut the chicken into tenders.

    🍗Chicken
    🔪knife
    🪵cutting board

  3. Step 3/7

    Mix the chicken with the marinade, in a freezer bag or a bowl.

    🍗Chicken
    🌾Flour
    🥛Skimmed milk
    🌿Herbes de Provence
    🌶️Paprika
    🫚Ginger
    🫙Turmeric
    🧄Dried garlic
    🧅Dried onion
    🧂Salt
    ⚫Pepper
    🛍️freezer bag
    🥣mixing bowl

  4. Step 4/7

    Refrigerate for at least 20 minutes, or overnight for best results.

    🍗Chicken
    🌾Flour
    🥛Skimmed milk
    🌿Herbes de Provence
    🌶️Paprika
    🫚Ginger
    🫙Turmeric
    🧄Dried garlic
    🧅Dried onion
    🧂Salt
    ⚫Pepper
    🛍️freezer bag
    🥣mixing bowl

  5. Step 5/7

    Crush the cornflakes finely by hand.

    🌽Cornflakes

  6. Step 6/7

    Dip the marinated chicken pieces into the crushed cornflakes and coat them well.

    🍗Chicken
    🌽Cornflakes
    🥣mixing bowl

  7. Step 7/7

    Cook in the air fryer at 200 degrees for 8 minutes, or in the oven at 180 degrees for 15 minutes.

    🍗Chicken
    🌽Cornflakes

Composition

Ingredients

Types

Grains, Dairy, Herbs, Spices, Seasonings, Meat, Poultry, Cereals

Ingredients

Flour, Skimmed milk, Herbes de provence, Paprika, Ginger, Turmeric, Dried garlic, Dried onion, Salt, Pepper, Chicken, Cornflakes

Notes

Flour (a good tablespoon, white/wholemeal mix used), Herbes de provence (amount not given), Paprika (amount not given), Ginger (amount not given), Turmeric (amount not given), Dried garlic (amount not given), Dried onion (amount not given), Salt (to taste), Pepper (to taste), Chicken (cut into tenders), Cornflakes (unsweetened)

Allergens

Gluten, Milk

Dietetics

Dietary regimen

Egg-Free, Nut-Free, High-Protein, Low-Fat

Calories

274 kcal

Macro nutrients

Protein: 35g, Carbohydrates: 32g, Fat: 2g, Fiber: 1.5g, Sugars: 2g

Nutritional Information

Minerals

Sodium: 450mg, Phosphorus: 300mg, Potassium: 450mg, Iron: 2mg, Zinc: 1.5mg, Calcium: 80mg

Vitamins

Vitamin B3 (Niacin): 15mg, Vitamin B6: 0.7mg, Vitamin B12: 0.4µg

Preparation

Time Information

Preparation

15 minutes

Cooking

8 minutes

Overall

23 minutes

Difficulty

Level

Medium (2/4)

Steps

7 steps

Equipments

Utensils

mixing bowl, knife, cutting board, freezer bag

Appliances

Refrigerator, Air fryer, Oven

Type

Type

Type Of Dish

Main Course

Occasions

Everyday lunch or dinner, Fitness meal prep

Origin

Source

Platform

instagram

Original Creator

@__bigwill__

Origin

Cuisine

to inform

Geographic

France, Europe

Various

Aspect

Texture

Crunchy cornflake crust, Tender chicken, Juicy interior

Flavors

Savory, Paprika-spiced, Garlicky, Herby, Mildly gingery, Peppery

Other

Price

Low

Recommended Preservation

fridge

Preservation Infos

refrigerate cooked leftovers : 3-4 days (Cool promptly after cooking,Store in an airtight container at 4°C (40°F) or below,Reheat until piping hot before eating), freeze cooked leftovers : 2-3 months (Cool completely before freezing,Store in an airtight freezer-safe container or bag,Reheat from thawed or frozen until piping hot)