Cornstarch creates 40% crispier coating than flour because its molecules don't absorb oil during frying.
High Protein Crispy Honey Garlic Chicken Tenders
Get ready to indulge in these mouthwatering High Protein Crispy Honey Garlic Chicken Tenders! Coated in a crunchy, golden-brown breadcrumb layer and drizzled with a sweet and savory honey garlic glaze, these tenders are not only delicious but also a fantastic source of protein. Perfect for a quick weeknight dinner or a satisfying snack, they’re sure to become your new favorite dish!
Prep
15
min
Cook
25
min
Serves
6
people
Level
beginner
📝 Ingredients
Serves 6🥬Fresh Produce(2)
- 2 tsp garlic paste (10 ml)
- dried parsleyoptional
🥩Meat & Seafood(1)
- 500g chicken breast (2 large chicken breast or 3 medium) (1.1 lbs)
🥛Dairy & Eggs(2)
- 15g unsalted butter (1.05 tbsp)
- 1 beaten egg
🫙Pantry Staples(2)
- 100g plain flour (0.8 cup)
- 3 tbsp honey (45 ml)
🧂Spices & Seasonings(5)
- tsp black pepper
- tsp garlic powder
- tsp onion powder
- tsp paprika
- tsp salt
🍯Sauces & Condiments(2)
- 1 tbsp pickle juice (15 ml)
- 4 tbsp of soy sauce (60 ml)
📦Other(2)
- tsp chilli flakes
- cornflakes (90g for tracking) (3.18 oz)
👨🍳 Instructions
- 1
To a plate add plain flour, the seasonings and spices and mix well.
- 2
Slice the chicken breast into three strips and coat them on all sides in the seasoned flour mixture.
- 3
On a separate plate add one beaten egg and a splash of pickle juice, mix then dunk the chicken breast in the egg mixture till fully coated.
- 4
On a third plate add corn flakes and press the chicken down firmly to get an even and crispy coating on all sides.
- 5
Give them a light spray with cooking oil and bake or air fry at 180°C for 12-15 minutes or oven bake at 190°C for 20-25 minutes.
- 6
Meanwhile, melt some butter in a pan on low heat and add soy sauce, three tablespoons of honey, garlic paste, and chili flakes, then bring to a bubble and simmer on low till the sauce thickens.
- 7
Lastly, place the crispy tenders in the sauce and roll them around till they're fully coated.
💡 Pro Tips
- ✓Pound chicken strips to uniform 1/2-inch thickness before breading because even thickness ensures consistent cooking and prevents thin areas from overcooking while thick sections remain undercooked.technique1/2-inch thickness
- ✓Let breaded tenders rest for 10-15 minutes before cooking so the coating adheres better and reduces breading loss by up to 30% during cooking.timing10-15 minutes
- ✓Crush cornflakes to 1/4-inch pieces rather than fine crumbs because larger pieces create more surface area for oil contact, resulting in superior crispiness through better Maillard reaction.technique1/4-inch pieces
- ✓Cook honey garlic sauce to 220°F (soft ball stage) so it reaches proper viscosity to coat tenders without being too thin or becoming hard candy when cooled.timing220°F
- ✓Add pickle juice to egg wash at 2:1 ratio (egg to juice) because the acidity breaks down proteins for better adhesion while adding moisture that creates steam for fluffier breading.ingredient2:1 ratio
Share this recipe
Prep
15
min
Cook
25
min
Serves
6
people
Level
beginner
Share this recipe
Cornstarch creates 40% crispier coating than flour because its molecules don't absorb oil during frying.
High Protein Crispy Honey Garlic Chicken Tenders
Get ready to indulge in these mouthwatering High Protein Crispy Honey Garlic Chicken Tenders! Coated in a crunchy, golden-brown breadcrumb layer and drizzled with a sweet and savory honey garlic glaze, these tenders are not only delicious but also a fantastic source of protein. Perfect for a quick weeknight dinner or a satisfying snack, they’re sure to become your new favorite dish!
📝 Ingredients
Serves 6🥬Fresh Produce(2)
- 2 tsp garlic paste (10 ml)
- dried parsleyoptional
🥩Meat & Seafood(1)
- 500g chicken breast (2 large chicken breast or 3 medium) (1.1 lbs)
🥛Dairy & Eggs(2)
- 15g unsalted butter (1.05 tbsp)
- 1 beaten egg
🫙Pantry Staples(2)
- 100g plain flour (0.8 cup)
- 3 tbsp honey (45 ml)
🧂Spices & Seasonings(5)
- tsp black pepper
- tsp garlic powder
- tsp onion powder
- tsp paprika
- tsp salt
🍯Sauces & Condiments(2)
- 1 tbsp pickle juice (15 ml)
- 4 tbsp of soy sauce (60 ml)
📦Other(2)
- tsp chilli flakes
- cornflakes (90g for tracking) (3.18 oz)
👨🍳 Instructions
- 1
To a plate add plain flour, the seasonings and spices and mix well.
- 2
Slice the chicken breast into three strips and coat them on all sides in the seasoned flour mixture.
- 3
On a separate plate add one beaten egg and a splash of pickle juice, mix then dunk the chicken breast in the egg mixture till fully coated.
- 4
On a third plate add corn flakes and press the chicken down firmly to get an even and crispy coating on all sides.
- 5
Give them a light spray with cooking oil and bake or air fry at 180°C for 12-15 minutes or oven bake at 190°C for 20-25 minutes.
- 6
Meanwhile, melt some butter in a pan on low heat and add soy sauce, three tablespoons of honey, garlic paste, and chili flakes, then bring to a bubble and simmer on low till the sauce thickens.
- 7
Lastly, place the crispy tenders in the sauce and roll them around till they're fully coated.
💡 Pro Tips
- ✓Pound chicken strips to uniform 1/2-inch thickness before breading because even thickness ensures consistent cooking and prevents thin areas from overcooking while thick sections remain undercooked.technique1/2-inch thickness
- ✓Let breaded tenders rest for 10-15 minutes before cooking so the coating adheres better and reduces breading loss by up to 30% during cooking.timing10-15 minutes
- ✓Crush cornflakes to 1/4-inch pieces rather than fine crumbs because larger pieces create more surface area for oil contact, resulting in superior crispiness through better Maillard reaction.technique1/4-inch pieces
- ✓Cook honey garlic sauce to 220°F (soft ball stage) so it reaches proper viscosity to coat tenders without being too thin or becoming hard candy when cooled.timing220°F
- ✓Add pickle juice to egg wash at 2:1 ratio (egg to juice) because the acidity breaks down proteins for better adhesion while adding moisture that creates steam for fluffier breading.ingredient2:1 ratio