SWEET CHILI GARLIC TENDERS WITH SPICY LIME RANCH

Prep

15 Mins

Cook

20 Mins

Serves

Macros per serving

Calories

404

Protein

48g

Carbs

35g

Fat

Ingredients

pepper in one bowl. Whisk eggs in another. Add crushed cornflakes or panko to a third. then coat in cornflakes or panko until evenly covered. at 400°F for 10–12 minutes, flipping halfway. chili sauce, soy sauce, honey, garlic, rice vinegar, and chili flakes. Simmer 2–3 minutes until slightly thickened. toss until evenly glazed. yogurt, light mayo, ranch seasoning, lime juice, hot sauce, and chili flakes. Adjust with water or lime juice for consistency. ranch, and top with green onions and sesame seeds.
For the Chicken:
1½ lbs (680g) chicken tenderloins
½ cup (60g) Fit Flour (or all-purpose flour substitute)
1 tsp garlic powder
1 tsp salt
½ tsp black pepper
2 large eggs
2 cups (56g) crushed cornflakes or panko breadcrumbs
Olive oil spray
For the Sweet Chili Garlic Sauce:
¼ cup (80g) sweet chili sauce
1 tbsp (15g) low-sodium soy sauce
1 tbsp (15g) honey
1½ tsp minced garlic
1 tsp rice vinegar
½ tsp chili flakes (optional, for heat)
For the Spicy Lime Ranch:
½ cup (120g) non-fat Greek yogurt
2 tbsp (30g) light mayo
½ packet (6g) ranch seasoning mix
1 tsp lime juice (or more for extra tang)
1 tsp hot sauce Dash of chili flakes (optional) For Garnish:
Green onions Sesame seeds

Instructions

8 steps

1Preheat Air Fryer: Preheat to 400°F.
2Prepare Chicken: Mix flour, garlic powder, salt, and pepper in one bowl. Whisk eggs in another. Add crushed cornflakes or panko to a third.
3Coat Tenders: Dredge chicken in flour, dip in eggs, then coat in cornflakes or panko until evenly covered.
4Cook - Air Fryer: Lightly spray with olive oil and air fry at 400°F for 10–12 minutes, flipping halfway.
5Make the Sauce: In a small saucepan, combine sweet chili sauce, soy sauce, honey, garlic, rice vinegar, and chili flakes. Simmer 2–3 minutes until slightly thickened.
6Toss to Coat: Add cooked tenders to the sauce and toss until evenly glazed.
7Make Spicy Lime Ranch: In a small bowl, mix Greek yogurt, light mayo, ranch seasoning, lime juice, hot sauce, and chili flakes. Adjust with water or lime juice for consistency.
8Serve: Plate tenders, drizzle or serve with spicy lime ranch, and top with green onions and sesame seeds. For the Chicken: 1½ lbs (680g) chicken tenderloins ½ cup (60g) Fit Flour (or all-purpose flour substitute) 1 tsp garlic powder 1 tsp salt ½ tsp black pepper 2 large eggs 2 cups (56g) crushed cornflakes or panko breadcrumbs Olive oil spray For the Sweet Chili Garlic Sauce: ¼ cup (80g) sweet chili sauce 1 tbsp (15g) low-sodium soy sauce 1 tbsp (15g) honey 1½ tsp minced garlic 1 tsp rice vinegar ½ tsp chili flakes (optional, for heat) For the Spicy Lime Ranch: ½ cup (120g) non-fat Greek yogurt 2 tbsp (30g) light mayo ½ packet (6g) ranch seasoning mix 1 tsp lime juice (or more for extra tang) 1 tsp hot sauce Dash of chili flakes (optional) For Garnish: Green onions Sesame seeds