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BBQ cajun chicken tenders

Ingredients (serves 4):

  • 500g chicken breast (cut into thick tenders)

  • 1 tablespoon cajun seasoning

  • 0.5 teaspoon cayenne pepper

  • 1 tablespoon smoked paprika

  • 1 egg (whisked)

  • 150g cornflakes (roughly ground)

  • 2 tablespoon BBQ sauce

  • 2 tablespoon honey

  • 1 teaspoon lemon juice

  • 1 clove of garlic (finely chopped)

Method:

  • Pre-heat oven to 190 degrees Celsius

  • Season your chicken tenders with the cajun seasoning, cayenne pepper and smoked paprika. Mix well to ensure that the chicken is covered

  • Beat your egg in a medium bowl and add cornflakes to a separate large bowl. Use your hands to crush the cornflakes into smaller pieces. Dip the chicken into the egg wash, covering well and then dunk into the cornflakes

  • Transfer the chicken on a lined baking tray and bake in the oven for 15-20 minutes

  • Meanwhile, make the sticky BBQ sauce by mixing together the bbq sauce, honey, lemon juice and garlic in a pan. Heat over a medium heat for a few minutes until the sauce has thickened. Remove from the heat

  • Dunk the chicken into the BBQ sauce and cover well. Garnish with parsley

  • Serve alongside greens of your choice and a portion of rice for a well balanced meal

Nutritional information:

  • Energy 341 kcal

  • Fat 4.6g

  • Carbohydrate 42g

  • Protein 34g