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Healthy Honey Garlic Chicken Tenders

Crispy, golden Healthy Honey Garlic Chicken Tenders made with a light crunchy coating and a sticky-sweet garlic sauce, delivering high protein flavor with controlled carbs for the perfect fakeaway-style meal at home.
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Prep Time 20 minutes
Cook Time 15 minutes
Servings: 8 tenders
Course: Snack
Cuisine: American
Calories: 239
Ingredients Method Notes

Ingredients
  

Chicken + Seasoning
  • 700 g boneless skinless chicken breast
  • 1 tsp salt
  • 1½ tsp paprika
  • 1 tsp garlic powder
  • 200 g all purpose flour
  • 100 g potato starch
  • 1 cup sparkling water
Honey Garlic Sauce
  • 4 cloves garlic
  • 80 ml low sodium soy sauce
  • 80 ml water
  • 10 g minced ginger
  • 40 g honey
  • 1 tsp potato starch mixed with water
  • parsley flakes

Method
 

  1. Butterfly the chicken breasts and slice into 8 thin tenders.
  2. Pat the chicken dry and season with salt, paprika, garlic powder and cayenne.
  3. In a shallow bowl, mix flour and potato starch and use the same seasonings as the chicken.
  4. Gradually add sparkling water into the batter until thick but pourable.
  5. Alternate addaddibg the wings into the batter, then the flour. Repeat 2 times.
  6. Place ther tenders on a rack. Spray with some oil and throw into the airfryer for 22 to 25 mins at 200C/400 F, flipping halfway.
  7. Remove chicken and rest on wire rack.
Sauce
  1. Saute garlic and ginger untoc fragrant.
  2. Add Soy, water and honey. Simmer gently
  3. Stir in potato starch slurry and cook until thick and slurry.
  4. Toss the tenders in the sauce before serving. Garnish with parsley.

Notes

Sauce before serving for best texture.
Nutrition per Tender
Calories 239
Protein 31g
Fat 3.5g
Carbs 18.5g
Fiber 2g
Net carbs 16.5g