Creamy Cajun Chicken Tenders

We love anything creamy cajun at The Good Bite and this sauce works perfectly drenched over crispy, oven baked chicken tenders. Episode 7 of our series 'All About Chicken Tenders'

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Cook: 15 MINS


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Preheat oven to 180°C/ 375°F.
Add chicken tenders, cajun seasoning, smoked paprika and salt to a large bowel, then mix until chicken tenders are coated. Add cornflakes to a separate large bowl and break up until small pieces.
In a separate bowl, whisk together eggs. Dip each tender in egg, then cornflakes until coated all over. Place coated chicken tenders on a lined baking tray and bake for 15 mins, until golden and crispy on the outside.
For the creamy cajun sauce, heat olive oil in a non-stick pan and add shallot and garlic, sauté for 3-4 mins until soft, stirring regularly, then add tomato puree, mascarpone, hot water and stir to combine. Stir in cajun seasoning, onion granules, oregano and milk, bring sauce to a low simmer and cook until sauce thickens, 2 mins. Finally, add red wine vinegar, hot sauce, salt and pepper and parmesan.

Nutritional Info

Per serving:

Cals – 353

Carbs – 25g

Protein – 32g

Fat – 14g


Serves 4

For the chicken tenders:

  • 400g of chicken tenders.
  • 1/2 tbsp of cajun seasoning.
  • Tsp of smoked paprika.
  • A pinch of salt.
  • 2 eggs.
  • 120g of cornflakes.

For the Creamy Cajun sauce:

  • Tbsp of extra virgin olive oil.
  • 1 shallot - finely chopped.
  • 2 cloves of garlic - crushed.
  • Tbsp of tomato puree.
  • 2-3 tbsp of mascarpone.
  • 50ml of hot water.
  • Tbsp of cajun seasoning.
  • Tsp of onion granules
  • 1/2 tbsp of oregano.
  • 100ml of milk.
  • Tbsp of red wine vinegar.
  • A few dashes of hot sauce.
  • Salt and pepper, to taste.
  • 20g of parmesan - grated.

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