Crispy Chicken Tenders

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Prep Time: 5 minutes
Cook Time: 10 minutes
Servings: 10 tenders
Calories: 71kcal


  • 300 g mini chicken breast fillets
  • 1 beaten egg
  • 30 g panko breadcrumbs  (Tescos - Asian aisle)
  • 20 g plain flour
  • 1 kcal spray
  • 10 g cajun seasoning (or spice of choice)


  • Preheat the grill.
  • Line a baking tray with foil and spray with 1kcal spray.
  • Add the flour to a bowl.
  • Add the breadcrumbs and cajun seasoning to another bowl and mix well.
  • Add the egg to a third bowl and beat with a fork.
  • Dip each mini chicken fillet in the flour, egg and then breadcrumb mixture until well coated and add to the tray.
  • Repeat with each mini fillet and spray them all with 1kcal spray.
  • Season with salt and pepper.
  • Grill the chicken tenders on the top shelf of the oven for 10 minutes flipping half way until the chicken is crispy and cooked throughout.


Serving: 1tender | Calories: 71kcal | Carbohydrates: 4g | Protein: 11g | Fat: 1g