NUTRITION
January Featured Recipe - Chicken Tenders with Cucumber & Avocado Dip
Serves 6
Ingredients:
1 cucumber, sliced
1 tbsp. + 2 tsp. salt
1 cup (110g) panko breadcrumbs
3 tbsp. chili flakes, divided
2 lbs. (900g) chicken breast, cut into tenders
2 tbsp. olive oil
½ tsp. coconut sugar
¼ cup (25g) green onion, sliced and divided
1 ripe avocado
½ cup (120ml) lime juice
1 tbsp. chilli paste
2 tsp. sesame seeds
1 tsp. nori
Method
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Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper.
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Place the sliced cucumbers in a bowl, add 1 tablespoon of salt, toss and set aside for 5 minutes.
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In a large shallow dish, combine the panko breadcrumbs with 2 tablespoons of chili flakes and 1 teaspoon of salt. Season the chicken tenders with a further 1 teaspoon of salt and set aside.
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Evenly coat the chicken tenders in the breadcrumbs, place them on the baking sheet and drizzle with olive oil. Place in the oven and bake for 15-20 minutes until golden brown.
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While the chicken is cooking, rinse the cucumber with water, removing all the salt and pat dry. Toss the cucumber with 1 tablespoon of chili flakes, sugar and 2 tablespoons of sliced green onions. Set aside.
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In a blender or food processor, blend the avocado, lime juice and chili paste. Blend until smooth, adding a tablespoon of water if necessary to achieve a smooth consistency. Add the avocado dip to a bowl and sprinkle with the sesame seeds, nori and a little more chili flakes.
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Once cooked, serve the chicken tenders alongside the cucumber and avocado dip.
Prep: 30 mins
Cook: 20 mins
Kcal: 374
Fats(g): 15
Carbs(g) 21
Protein(g): 38
Fibre(g): 3