KOREAN BBQ CHICKEN TENDERS

Lunch/Dinner

Prep

15 Mins

Cook

20 Mins

Serves

Macros per serving

Calories

380

Protein

38g

Carbs

21g

Fat

16g

Ingredients

tenders lightly in flour, dip in beaten egg, then press into crushed cornflakes mixed with garlic powder, salt, and pepper. baking sheet or in the air fryer basket. Spray
lightly with oil and bake/air fry for 15–18 minutes, flipping halfway through, until golden and cooked through. ingredients in a small saucepan over medium heat. Simmer for 3–5 minutes until slightly thickened. on the side for dipping.
567g (1.25 lbs) boneless, skinless chicken tenders
1 large (50g) egg
1 cup (24g) cornflakes, crushed
¼ cup (33g) Fit Flour (code:shredz) or oat flour
1 teaspoon (3g) garlic powder
Salt and pepper, to taste
¼ cup (60g) low-sugar ketchup
2 tablespoons (30ml) low-sodium soy sauce
2 tablespoons (30g) gochujang (Korean red chili paste)
1 tablespoon (15g) honey
1 tablespoon (15ml) rice vinegar
1 teaspoon (5ml) sesame oil
1 teaspoon (5g) minced garlic
Optional: pinch of red pepper flakes

5 steps

1Preheat oven or air fryer to 400°F (200°C).
2Set up a breading station: coat chicken tenders lightly in flour, dip in beaten egg, then press into crushed cornflakes mixed with garlic powder, salt, and pepper.
3Place coated chicken tenders on a lined baking sheet or in the air fryer basket. Spray lightly with oil and bake/air fry for 15–18 minutes, flipping halfway through, until golden and cooked through.
4While the chicken cooks, mix all sauce ingredients in a small saucepan over medium heat. Simmer for 3–5 minutes until slightly thickened.
5Toss cooked tenders in sauce or serve sauce on the side for dipping. • 567g (1.25 lbs) boneless, skinless chicken tenders • 1 large (50g) egg • 1 cup (24g) cornflakes, crushed • ¼ cup (33g) Fit Flour (code:shredz) or oat flour • 1 teaspoon (3g) garlic powder • Salt and pepper, to taste • ¼ cup (60g) low-sugar ketchup • 2 tablespoons (30ml) low-sodium soy sauce • 2 tablespoons (30g) gochujang (Korean red chili paste) • 1 tablespoon (15g) honey • 1 tablespoon (15ml) rice vinegar • 1 teaspoon (5ml) sesame oil • 1 teaspoon (5g) minced garlic • Optional: pinch of red pepper flakes