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Mains · Comfort Classics
Crispy Chicken Tenders with Honey-Mustard
Double-crunch coating (crisp rice + panko), real honey-mustard, and a quick slaw on the side.
397Calories
39.8gProtein
35.4gNet carbs
4.3gFiber
8.4gFat
Ingredients
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3 chicken breasts (450 g), cut into strips
450 g
1 cup (40 g) GF crisp-rice cereal, crushed
40 g
scant ½ cup (25 g) gluten-free panko
25 g
2 Tbsp (15 g) cornstarch
15 g
¼ cup + 1 Tbsp (70 g) liquid egg whites
70 g
1 tsp smoked paprika + ¾ tsp garlic powder + ½ tsp onion powder + ¾ tsp salt + pepper
8 g
1½ Tbsp (30 g) real honey
30 g
2 Tbsp (30 g) dijon mustard
30 g
1½ Tbsp (20 g) light mayonnaise (soy-free)
20 g
1 Tbsp apple cider vinegar, divided
15 g
3¾ cups (300 g) shredded slaw mix
300 g
2 tsp (8 g) allulose
8 g
oil spray
6 g
Method
- Crush the cereal to coarse crumbs and mix with panko, cornstarch, and spices. Beat the egg whites in a second dish.
- Toss the slaw with the allulose, 2 tsp of the vinegar, and salt; refrigerate.
- Dredge strips through egg white then crumbs, pressing firmly so the coating grips.
- Mist all over and air-fry at 400°F for 10–12 minutes, flipping once, until bronzed and 165°F inside.
- Whisk honey, mustard, mayo, and the last teaspoon of vinegar. Dunk hot tenders, eat with the cold slaw.
Nutrition facts
Per serving.
Calories397
Total fat8.4 g
Total carbohydrate42.4 g
Dietary fiber4.3 g
Allulose2.7 g
Net carbs35.4 g
Protein39.8 g
Net carbs equal total carbohydrate minus fiber and allulose. Values use USDA ingredient data or standard label values and can vary by brand, preparation and portioning. The serving scaler changes ingredient weights, not the per serving nutrition shown here.
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