High Protein Low Cal Hot Honey Chicken Tenders with Southwest Ranch
Crispy baked chicken tenders coated in corn flakes, served with a creamy southwest ranch and sweet-spicy hot honey drizzle. A high-protein, lower-calorie take on a comfort food classic.
Equipment
Ingredients
Tenders
chicken tenderloins (raw)
600 g
garlic powder
1 tsp
salt
1 tsp
black pepper
0.5 tsp
high protein flour
100 g
corn flakes (crushed)
100 g
egg
2 piece
Southwest Ranch
non-fat Greek yogurt
120 g
light mayonnaise
30 g
lime (juiced)
15 ml
garlic
1 clove
chili powder
1 tsp
cumin
0.5 tsp
smoked paprika
0.5 tsp
onion powder
0.5 tsp
salt
0.25 tsp
water
30 ml
Hot Honey
honey
85 g
hot sauce
60 ml
garlic (minced)
1 tbsp
green onion (chopped)
2 piece
Instructions
Prepare chicken tenders
Season chicken tenderloins with garlic powder, salt, and pepper.
Coat tenders in flour and egg
Dredge seasoned tenders in flour, dip in beaten eggs.
Coat tenders in corn flakes
Roll egg-coated tenders in crushed corn flakes for a crispy crust.
Bake the tenders
Place coated tenders on a parchment-lined baking sheet and bake until golden and cooked through.
Make southwest ranch
Combine Greek yogurt, light mayo, lime juice, garlic, and spices in a bowl. Blend until smooth, thinning with water as needed.
Make hot honey
Mix honey, hot sauce, minced garlic, and chopped green onions in a small bowl.
Serve
Serve 3 tenders per portion with southwest ranch and a drizzle of hot honey.
Original recipe
Storage
Store tenders, ranch, and hot honey separately for best texture. Reheat tenders to restore crispiness.
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