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Preheat oven to 190°C/ 375°F.
Add cornflakes, dried parsley, onion granules, chilli flakes, salt and pepper to a food processor. Blitz into a fine crumb, then transfer to a large bowl.
In a small bowl, whisk together eggs, then dip chicken tenders in eggs, followed by cornflake crumb. Ensure each chicken tender is coated all over, then transfer to a line baking tray, spray with a few sprays of low calorie cooking spray and bake for 15 mins.
For the spicy harissa sauce, heat olive oil in a small pan, then add garlic - sauté for 2 mins, before adding harissa paste. Simmer sauce for 3-4 mins, then add chilli flakes, dried parsley and large splash of hot water to loosen. Then stir in light cream cheese, tomato puree and parmesan.
Once chicken tenders are baked, dip in spicy harissa sauce.
Nutritional Info
Per serving:
Cals – 289
Carbs – 26g
Protein – 31g
Fat – 6g
Ingredients
For the chicken tenders:
- 120g of cornflakes.
- 1/2 tbsp of dried parsley.
- Tsp of onion granules.
- 1/2 tsp of chilli flakes.
- Salt and pepper, to taste.
For the spicy harissa sauce:
- 1/2 tbsp of extra virgin olive oil.
- 3 cloves of garlic - finely chopped.
- 100g of harissa paste.
- Tsp of chilli flakes.
- 1/2 tbsp of dried parsley.
- Tbsp of light cream cheese.
- Tbsp of tomato puree.
- 20g of parmesan - grated.
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