Baked Buffalo Chicken Tenders

with Ranch Coleslaw

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low-carb
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low-carb
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Instructions

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1 Prep chicken

Preheat the oven to 200°C/180°C fan. Slice the chicken into goujons. Crush the cornflakes into crumbs in a food processor. Grate the Parmesan and combine it with the crushed cornflake. In a small bowl, combine 2-3 Tbsp of yogurt, the fajita seasoning (spicy!) and a pinch of salt. Mix well.

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2 Coat chicken

Pour the seasoned yogurt over the chicken goujons and stir to coat. Then turn the chicken goujons, one by one, in the cornflake and Parmesan mix until coated. Add the breaded chicken to a lined baking tray.

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3 Bake chicken

Drizzle the breaded chicken with vegetable oil and bake for 25-30 min or until crispy and golden.

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4 Prep coleslaw

Meanwhile, finely shred or slice the cabbage. Peel the carrot and grate or slice it into thin matchsticks. Finely chop the chives. Toss the cabbage, carrot and chives in a bowl. In a separate bowl, combine the reserved yogurt, mayonnaise, garlic powder and salt. Mix well. Set both aside. 

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5 Make sauce

Add the butter, vinegar, Worcestershire saucehot sauce (spicy!) and sugar to a small saucepan. Grind the black peppercorns in a pestle and mortar. Add 1-2 heaped tsp of the ground pepper (spicy!) to the sauce. Heat over a medium heat, stirring, until the sauce bubbles. Remove from the heat and cover with a lid to keep warm.

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6 Serve

Once the chicken tenders are done, divide them among plates. Serve the Buffalo sauce to the side. Toss the coleslaw vegetables in the ranch dressing. Mix well. Serve alongside the chicken tenders.

Tips for fussy eaters

Serve with oven-baked fries and ketchup.

Pro tip

If you have an airfryer, use it to cook the chicken tenders.

Get ready for a new favourite!

Cooking Time: 45 min

Equipment Required: Food processor, Pestle & Mortar

Cals 984 · Prot 53 · Carbs 75 · Fat 52

Ingredients

Number of people

Chicken tenders

Chicken breast 400 Grams
Cornflakes 100 Grams
Natural yogurt 170 Grams
Fajita seasoning 10 Grams
Salt 0.5 Tsp
Parmesan 30 Grams
Vegetable oil 2 Tbsp

Sauce

Salted butter 50 Grams
Apple cider vinegar 15 ML
Worcestershire sauce 15 Grams
Hot Sauce 20 Grams
Brown sugar 5 Grams
Black peppercorn 5 Grams

Coleslaw

White cabbage 300 Grams
Carrot 1 Piece
Fresh chives 15 Grams
Mayonnaise 50 Grams
Garlic powder 2 Grams
Salt 0.5 Tsp

Get ready for a new favourite!

Cooking Time: 45 min

Equipment Required: Food processor, Pestle & Mortar

Cals 984 · Prot 53 · Carbs 75 · Fat 52

Instructions

photo

1 Prep chicken

Preheat the oven to 200°C/180°C fan. Slice the chicken into goujons. Crush the cornflakes into crumbs in a food processor. Grate the Parmesan and combine it with the crushed cornflake. In a small bowl, combine 2-3 Tbsp of yogurt, the fajita seasoning (spicy!) and a pinch of salt. Mix well.

photo

2 Coat chicken

Pour the seasoned yogurt over the chicken goujons and stir to coat. Then turn the chicken goujons, one by one, in the cornflake and Parmesan mix until coated. Add the breaded chicken to a lined baking tray.

photo

3 Bake chicken

Drizzle the breaded chicken with vegetable oil and bake for 25-30 min or until crispy and golden.

photo

4 Prep coleslaw

Meanwhile, finely shred or slice the cabbage. Peel the carrot and grate or slice it into thin matchsticks. Finely chop the chives. Toss the cabbage, carrot and chives in a bowl. In a separate bowl, combine the reserved yogurt, mayonnaise, garlic powder and salt. Mix well. Set both aside. 

photo

5 Make sauce

Add the butter, vinegar, Worcestershire saucehot sauce (spicy!) and sugar to a small saucepan. Grind the black peppercorns in a pestle and mortar. Add 1-2 heaped tsp of the ground pepper (spicy!) to the sauce. Heat over a medium heat, stirring, until the sauce bubbles. Remove from the heat and cover with a lid to keep warm.

photo

6 Serve

Once the chicken tenders are done, divide them among plates. Serve the Buffalo sauce to the side. Toss the coleslaw vegetables in the ranch dressing. Mix well. Serve alongside the chicken tenders.

Tips for fussy eaters

Serve with oven-baked fries and ketchup.

Pro tip

If you have an airfryer, use it to cook the chicken tenders.

Ingredients

Number of people

Chicken tenders

Chicken breast 400 Grams
Cornflakes 100 Grams
Natural yogurt 170 Grams
Fajita seasoning 10 Grams
Salt 0.5 Tsp
Parmesan 30 Grams
Vegetable oil 2 Tbsp

Sauce

Salted butter 50 Grams
Apple cider vinegar 15 ML
Worcestershire sauce 15 Grams
Hot Sauce 20 Grams
Brown sugar 5 Grams
Black peppercorn 5 Grams

Coleslaw

White cabbage 300 Grams
Carrot 1 Piece
Fresh chives 15 Grams
Mayonnaise 50 Grams
Garlic powder 2 Grams
Salt 0.5 Tsp
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