Honey Garlic Chicken Tenders
Level up your chicken with these Honey Garlic Chicken Tenders. Crispy oven baked chicken tenders tossed in a homemade honey garlic sauce for an absolute game changing flavour! Serve them up with your favourite Fried Rice for a great family dinner!
Servings: 4 servings
Calories: 428kcal
Ingredients
- 1 lb chicken tenders
- 1/2 cup milk
- 1 cup bread crumbs
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 tablespoon olive oil
For the sauce
- 1 tablespoon olive oil
- 4 cloves garlic minced
- 1/2 teaspoon chilli flakes
- 1 tablespoon white wine vinegar
- 1/3 cup soy sauce
- 1/3 cup honey
- 1/3 cup water
- 1 tablespoon cornflour
- 1 tablespoon water
Instructions
- Preheat oven to 375 degrees F/190 degrees C. Grease a large baking tray with olive oil and set aside.
- Pour the milk into a large shallow bowl and add the chicken tenders. On a large plate combine the bread crumbs with the salt and pepper, whisk to combine. Dredge the chicken tenders in the seasoned bread crumbs. Press firmly so they stick to the chicken.
- Place the chicken tenders on the greased baking tray and bake between 20 - 25 minutes until they are fully cooked. Remove from oven.
- While the chicken is cooking, make the sauce. In a small saucepan set over medium heat, add the olive oil, garlic and chillies. Stir well until fragrant, about one minute. Add the vinegar, soy sauce, honey and water (reserving 1 tablespoon of the water). Stir well and bring to a simmer.
- Combine the cornflour and remaining tablespoon water and stir to combine. Pour the mixture into the simmering sauce and stir until it thickens. Remove the sauce from heat.
- Pour the sauce over the chicken tenders and make sure they are completely coated. Serve hot!
*A note on times provided: appliances vary, any prep and/or cook times provided are estimates only.
Nutrition Facts
Honey Garlic Chicken Tenders
Amount Per Serving (1 serving)
Calories 428
Calories from Fat 108
% Daily Value*
Fat 12g18%
Saturated Fat 3g19%
Trans Fat 0.01g
Polyunsaturated Fat 2g
Monounsaturated Fat 6g
Cholesterol 76mg25%
Sodium 2010mg87%
Potassium 596mg17%
Carbohydrates 48g16%
Fiber 2g8%
Sugar 27g30%
Protein 31g62%
Vitamin A 159IU3%
Vitamin C 2mg2%
Calcium 107mg11%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.