Sun, 2 February 2025
For the chicken marinade 750g raw chicken breast cut lengthways into slices 1 tsp garlic granules 1 tsp Cajun seasoning T1 tsp paprika 1½ cups low fa- Greek yogurt Salt and pepper to season 2 tsp siracha or hot sauce
For the crumb 4 cups crushed cornflakes 1 cup panko Breadcrumbs
For the blue cheese sauce
3 garlic cloves crushed
2 tblsp low fat Greek yogurt
2 tblsp low fat creme fraiche
Juice of half lemon
1 tsp white wine vinegar
1 tblsp mayonnaise
75g blue cheese
Pepper
Method:
· Mix all the marinade ingredients for the chicken in a bowl, then add the chicken strips and mix well. Marinate for 3 hours or overnight in the fridge.
· Remove chicken from the fridge and preheat a frying pan with 3 tablespoons of olive oil to a medium heat.
· Mix the ingredients for the crumb together.
· Dip the chicken tenders in the panko and cornflake crumb, and repeat the process until all the chicken is coated.
· Preheat oven to 160C.
· Place the chicken in the frying pan and fry gently on both sides until browned. Then remove and place in an oven-proof tray on greaseproof paper..
· Place in the oven for 10-12 minutes until cooked through.
· Alternatively for a healthier option, after crumbing, leave out the place the chicken in the oven-proof tray on greaseproof paper and bake in the oven for 25 minutes.
· To make the blue cheese dressing, blitz all the ingredients together in a food processor for 30 seconds.
· Serve the chicken with blue cheese dressing and a few sticks of celery. The tenders are also great to serve in burger buns for the kids.
