American · Dinner
Chicken Tenders (High-Protein)
Chicken breast strips dredged in seasoned chickpea flour and panko, pan-fried in olive oil until golden and crisp. Served with a Greek yogurt and Dijon mustard dip and steamed broccoli. The lean breast keeps protein high while the coating stays light and delivers fibre.
$5
15 minsPrep
14 minsCook
29 minsTotal
EasyLevel
Nutrition per serving
516Calories
61.3gProtein
15.1gFat
33.7gCarbs
4.3gSugar
8.1gFiber
1572mgSodium
337mgChol
3.3gSat Fat
652mgPotassium
168mgCalcium
2.8mgIron
0.6mcgVitamin B12
52mgVitamin C
protein-rich
gluten-free
high-fiber
high-protein
Instructions
1
Prep
Pat the chicken strips dry and season with salt and black pepper so the coating adheres cleanly.
2
Mix chickpea flour, panko, paprika and garlic powder in one bowl; dip each strip in beaten egg then press into the crumb mix.
3
Heat olive oil over medium-high and fry the tenders 3 to 4 minutes per side until deep golden and 74°C internal temperature.
4
Steam the broccoli florets in a covered pan over medium heat 4 to 5 minutes until bright green and tender.
5
Plate
Stir Dijon mustard into the Greek yogurt, then set the crisp tenders beside the broccoli with the dip.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 15 oz426g chicken breast, cut into strips
- 1.8 oz50g chickpea flour
- 2 oz60g panko breadcrumbs
- 22 large eggs, beaten
- 2 tsp2 tsp paprika
- 1 tsp1 tsp garlic powder
- 1 tsp1 tsp salt
- 1/2 tsp1/2 tsp black pepper
- 7 oz200g broccoli florets
- 6 tbsp90g Greek yogurt
- 2 tsp2 tsp Dijon mustard
- 2 tbsp30ml olive oil for pan-frying
