BBQ Cajun Chicken Tenders

Crispy Cajun Chicken tenders, coated in a tangy and slightly spicy sticky BBQ glaze - these are delicious, very easy to make and a great healthy alternative to fried chicken.

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Cook: 25 MINS


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Preheat oven to 190°C/ 365°F.
Transfer chicken tenders to a large bowl, then add salt, pepper, Cajun seasoning, cayenne pepper and smoked paprika and mix until coated.
Beat your eggs in a medium bowl and add cornflakes to a separate large bowl - using your hands, crunch some of the cornflakes into smaller pieces and crumbs, this will help coat the chicken completely. Dip each chicken tender in egg wash, then coat in cornflakes, before transferring to a lined baking tray. Spray with olive oil spray all over, then bake for 15-20 mins.
Meanwhile, mix together all Honey BBQ sauce ingredients until fully combined. Heat the sauce on low-medium heat in a non-stick pan, once the sauce starts bubbling and thickens, remove from heat and transfer to a small dish.
Dip chicken tenders in Honey BBQ sauce until coated all over. Garnish with spring onion

Nutritional Info

For 1/3 of whole recipe:

Cals – 341

Carbs – 42g

Protein – 34g

Fat – 4.6g


Serves 3

For the Crispy Chicken Tenders:

  • 400g of chicken tenders.
  • 2 tsp of cajun seasoning.
  • 1/2 tsp of cayenne pepper.
  • 1/2 tsp of smoked paprika.
  • 1/4 tsp of salt.
  • Black pepper, to taste.
  • 2 eggs.
  • 90g of cornflakes.

For the Honey BBQ Sauce:

  • 2 tbsp BBQ sauce.
  • 2 tbsp of Honey.
  • 1/2 tbsp of soy sauce.
  • Tsp of cajun seasoning.
  • 1/2 tsp of cayenne pepper.
  • 1/2 tsp of smoked paprika.
  • A squeeze of lemon.
  • 1 plump clove of garlic - finely chopped.

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