Delicious Low-Calorie Cornflake Chicken Tenders Recipe

Chicken tenders are a beloved comfort food enjoyed by people of all ages. Whether served as a main dish, snack, or appetizer, they never fail to satisfy cravings. However, when trying to eat healthier or stick to a low-calorie diet, fried chicken tenders can be a challenge. That’s where this Delicious Low-Calorie Cornflake Chicken Tenders Recipe comes in. This recipe allows you to enjoy crispy, flavorful chicken tenders without the guilt of deep frying.

This healthier version of traditional chicken tenders uses cornflakes to create a crispy coating that rivals deep-fried options. Plus, it’s baked instead of fried, which reduces the calorie content significantly while still maintaining a satisfying crunch. The Cornflake Chicken Breast in this recipe is not only low in calories but also low in cholesterol, making it a great choice for anyone looking for Low Cholesterol Food Recipes.

Let’s dive into how to prepare these Cornflake Chicken Tenders that you can enjoy guilt-free!

Ingredients for Low-Calorie Cornflake Chicken Tenders

To make these delicious low-calorie Cornflake Chicken Tenders, you’ll need the following ingredients:

Chicken Breasts (about 1 lb or 450g) – Boneless and skinless chicken breasts work best for this recipe. They are lean, rich in protein, and lower in calories compared to other cuts of chicken.
Cornflakes (2 cups) – Regular cornflakes, preferably low-sugar or unsweetened, are used to create the crispy breading. They provide the crunch without adding excessive calories or fat.
Egg Whites (2) – The egg whites help the cornflakes adhere to the chicken. Using just the whites reduces the fat and cholesterol content.
Whole Wheat Flour (1/4 cup) – Whole wheat flour is used to coat the chicken before dipping it in the egg whites and cornflakes. It’s higher in fiber and nutrients than white flour, making it a healthier option.
Low-Calorie Bread Crumbs (optional) – Adding a little bit of whole-grain or low-calorie bread crumbs can provide additional texture and flavor to the crust.
Salt and Pepper – Simple seasoning is all you need to bring out the flavor in these chicken tenders.
Garlic Powder (1 tsp) – Garlic powder adds a lovely savory flavor to the breading.
Paprika (1 tsp) – For a mild kick and a hint of smokiness.
Olive Oil Spray – A light spray of olive oil helps to achieve a crispy texture when baked, without adding excess calories.

The Health Benefits of Cornflake Chicken Tenders

Before we dive into the recipe, let’s talk about why this dish is such a great option for anyone looking to maintain a healthier diet while still enjoying crispy, flavorful food.

1. Low-Calorie Chicken

Chicken breast is a lean meat, which means it is high in protein but low in fat. This makes it an excellent choice for anyone looking to keep their calorie intake in check. By using chicken breasts in this recipe, you are ensuring a high-quality source of protein that is both filling and satisfying without excess calories.

2. Low Cholesterol

For individuals monitoring their cholesterol intake, this recipe is a great option. By choosing chicken breast over fattier cuts of chicken, you reduce the amount of saturated fat and cholesterol in the meal. Additionally, using egg whites instead of whole eggs further lowers the cholesterol content while still providing the necessary binding agent for the cornflake coating.

3. Whole Wheat Flour

Instead of using refined white flour, this recipe uses whole wheat flour, which is a healthier alternative. Whole wheat flour is higher in fiber, which supports digestion and keeps you feeling full longer. It also contains more vitamins and minerals, such as iron and magnesium, than its refined counterpart.

4. Cornflakes for Crunch

Cornflakes are an excellent option for creating a crispy coating without the need for deep frying. When baked, they provide that satisfying crunch, and since they are made from corn, they add a light sweetness that complements the savory chicken.

5. Minimal Oil

Instead of deep-frying the chicken tenders in a vat of oil, this recipe uses a light spray of olive oil, which cuts down on excess calories and unhealthy fats. Olive oil is a heart-healthy fat that provides additional nutrients like antioxidants, making it a better choice than other oils used in frying.

How to Make Low-Calorie Cornflake Chicken Tenders

Follow these simple steps to make your own batch of crispy, flavorful Cornflake Chicken Tenders:

Step 1: Preheat the Oven

Start by preheating your oven to 400°F (200°C). If you’re using an air fryer to cook these tenders, set it to 375°F (190°C). Preheating the oven or air fryer ensures that the chicken tenders cook evenly and become crispy.

Step 2: Prepare the Chicken

Take your boneless, skinless chicken breasts and cut them into tenders. Each chicken breast will yield about 4-5 tenders, depending on how large you want them. Make sure to trim off any excess fat before cutting.

Step 3: Prepare the Breading Station

Set up a breading station with three shallow bowls:

First Bowl: Add the whole wheat flour and season with salt, pepper, garlic powder, and paprika. Mix everything together.
Second Bowl: Crack the egg whites into this bowl and whisk them until they are frothy.
Third Bowl: Crush the cornflakes into small pieces and place them in the third bowl. If you’d like to add extra flavor, you can mix in a small amount of low-calorie bread crumbs or more spices into the cornflakes.

Step 4: Bread the Chicken Tenders

Now it’s time to coat the chicken tenders. First, dip each chicken strip into the flour mixture, making sure it’s fully coated. Shake off any excess flour. Next, dip the floured chicken into the egg whites, allowing any excess liquid to drip off. Finally, coat the chicken in the crushed cornflakes, pressing gently to make sure the cornflakes adhere to the chicken evenly.

Step 5: Bake or Air Fry the Chicken Tenders

Once all the chicken tenders are coated, place them on a baking sheet lined with parchment paper or a silicone mat. Lightly spray the tenders with olive oil to help them crisp up as they bake.

For the oven: Bake for about 20-25 minutes, or until the chicken is fully cooked and the breading is golden brown and crispy. You can flip the tenders halfway through the cooking time to ensure they cook evenly.
For the air fryer: Place the tenders in the air fryer basket in a single layer and cook for 10-12 minutes, flipping halfway through. The result will be a crisp, golden coating with minimal oil.

Step 6: Serve and Enjoy!

Once your chicken tenders are baked to perfection, remove them from the oven or air fryer. Let them cool slightly before serving. You can serve these Cornflake Chicken Tenders with a side of healthy dipping sauces, such as a low-fat ranch, honey mustard, or a spicy sriracha mayo.

Serving Suggestions

These crispy Cornflake Chicken Tenders are delicious on their own, but they can also be paired with a variety of sides to complete your meal. Here are a few healthy options to consider:

Roasted Vegetables: A side of roasted vegetables, such as carrots, broccoli, or sweet potatoes, adds more fiber and nutrients to your meal.
Salad: A fresh, colorful salad with leafy greens, tomatoes, cucumbers, and a light vinaigrette dressing can balance out the richness of the chicken tenders.
Whole Grains: Serve your chicken tenders alongside a portion of quinoa, brown rice, or whole-wheat pasta for a well-rounded meal.

For a complete, nutritious dinner, pair your Cornflake Chicken Tenders with a low-calorie dessert. Desserts Air Fryer recipes, such as air-fried apple slices or low-calorie brownies, would make a sweet ending to this healthy meal.

Why This Recipe Works for You

If you’re looking for Low-Calorie Chicken options that are easy to prepare and delicious, this Cornflake Chicken recipe is a winner. It offers a healthier alternative to traditional fried chicken tenders by using minimal oil and a crispy cornflake coating, keeping the calorie count low without sacrificing flavor. Whether you’re following a low-calorie diet, looking for Low Cholesterol Food Recipes, or just trying to make a healthy dinner, these Cornflake Chicken Tenders are the perfect option.

Not only are they low in calories, but they are also versatile, easy to make, and perfect for meal prep. You can make a big batch and enjoy them throughout the week, or serve them up at your next family dinner or gathering.

Conclusion

This Delicious Low-Calorie Cornflake Chicken Tenders Recipe proves that healthy eating doesn’t have to be bland or boring. By using simple, nutritious ingredients like chicken breast, cornflakes, and whole wheat flour, you can create a meal that’s satisfying, crunchy, and full of flavor without the extra calories. Whether you’re looking for Cornflake Chicken Breast, a tasty snack, or a family-friendly dinner option, these Chicken Tenders Recipe are a must-try!

Enjoy these crispy, flavorful tenders guilt-free, knowing you’re making a healthy choice for your body and your taste buds!