Even there are so many recipes about healthy chicken tender, but this recipe provides you many little tips to cook juicy and crunchy chicken which also useful for many other dishes, just pay attention to the little steps, your healthy chicken tenders will go into another level as a healthy food.
For 2-3 persons
Ingredients:
2 little eggs
2 soup spoon Greek yogurt with no sugar or Fromage blanc
2 teaspoons minced garlic
3g salt
2g black pepper
1g five spice powder
250g cereal or cornflake with nature taste
420g chicken breast (two big breasts or three little)
chili powder (optional)
Steps:
- Use a kitchen towel to take away some water from chicken before we cooke it.
- Cut chicken into pieces and put them into a bowl, add salt, black pepper, five spice powder, minced garlic, chili powder, one egg white, greek yogurt or Fromage blanc inside. Mix them well and do a little massage for 1 minutes. Put this bowl into fridge, marinate for 30 minutes.
- Crush cereal or cornflake into pieces, don’t crush them into powder will give it a better taste after bake.
- Prepare two bowls, one with the left egg, well-mixed it, another with crushed cereal or cornflake, the last one is marinated chicken.
- Take one piece of chicken from bowl 1 into bowl 2, stick the cereal onto chicken.
Take the chicken from bowl 2 to bowl 1, dip it with egg.
Take chicken from bowl 1 to bowl 2 again, stick this chicken piece with cereal again.
Squeeze it to make cereal more sticky on chicken.
The order is 3-2-1-2.
6. Put all chicken in a baking plat, let them calm down for 5 minutes before go inside oven. This step helps cereal stick better on chicken.
7. Put the chicken into oven, 180°C for 8 minutes, turn over chicken pieces, put them inside four for another 6 minutes. 14 minutes in total.
I did two versions of chicken tenders
With cereal
With cornflake
Look! How juicy it is!
I eat them with my favorite chicken tenders sauce: Zhanshui. If you watched Dianxi Xiaoge’s video on youtube you will find this sauce almost shows on their table everyday. You can eat this sauce as a dry sauce or give it a little water to be a wet sauce, both are good methods to eat. Even the most boring food with it can be delicious too.
Tips:
- Cereal Skin has a special taste of wheat which makes chicken taste super good, cornflake skin is more crispy.
- Five spices powder is a super popular and traditional powder in fried chicken dishes in Asia.
- Low temperature helps marinate better.
- Calm down time before into oven is important to have a crispy taste.
- Yogurt and white egg help chicken taste juicier and tendre.
