High Protein Low Cal Hot Honey Tenders with Southwest Ranch
Ingredients
Tenders
chicken tenderloins (raw)
1.5 piece
garlic powder
1 tsp
salt
1 tsp
black pepper
0.5 tsp
high protein flour or all-purpose flour
60 g
corn flakes (crushed)
80 g
eggs
2 piece
Southwest Ranch
non-fat Greek yogurt
120 g
light mayo
30 g
fresh lime juice
15 ml
garlic clove
1 piece
chili powder
2 g
cumin
1 g
smoked paprika
1.5 g
onion powder
1 g
salt
1.5 g
water
30 ml
Hot Honey
honey
85 g
hot sauce
60 ml
minced garlic (minced)
1 tbsp
green onions (chopped)
2 piece
Instructions
Prepare and season chicken tenders
Pat chicken dry and season with garlic powder, salt and pepper.
Set up breading station
Prepare flour, beaten eggs and crushed corn flakes in separate bowls.
Bread the chicken tenders
Coat each tender in flour, then egg, then crushed corn flakes.
Cook the tenders
Bake or air-fry the breaded tenders until golden and cooked through.
Make the southwest ranch
Combine all ranch ingredients in a blender and blend until smooth.
Prepare the hot honey
Mix honey, hot sauce, minced garlic and chopped green onions.
Serve
Plate 3 tenders per serving with a side of southwest ranch and a drizzle of hot honey.
Original recipe
Storage
Store ranch and hot honey separately. Reheat tenders to restore crispiness.
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