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