Category Archives: Dinner

Homemade Oven Baked Chicken Tenders

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These healthier, baked chicken tenders are so tasty and easy to make! Adding cornflake crumbs to your wholemeal bread crumbs gives a golden touch, and added flavour.

These delicious chicken tenders have much less oil than the deep fried alternative, and they’re much healthier, using wholegrains to coat the chicken.

You can serve these as an afternoon snack with a dipping sauce, or as the main protein portion at dinner time, with your families favourite sides.

Baked chicken tenders
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Homemade Healthy Chicken Tenders

A favourite food for many children, these homemade chicken tenders are a healthier choice. They're oven baked, low in saturated fats, and have a wholemeal crumb for added fibre. And... you can make them ahead of time, for an easy option when you're busy.
Course Appetizer, Main Course, Snack
Keyword Baked chicken tenders
Servings 4

Ingredients

  • 500 grams chicken breast
  • 1½ cups wholemeal flour
  • 1 cup wholemeal bread crumbs
  • ½ cup cornflake crumbs
  • 3 eggs
  • 1 tsp olive oil spray
  • 20 grams parmesan

Instructions

  • Preheat the oven to 200℃/ 180℃ fan forced oven/ 390℉.
  • Line a baking tray with baking paper.
  • Combine the cornflake crumbs, bread crumbs and grated parmesan into a bowl.
  • Place the eggs into a bowl and lightly whisk them.
  • Place the flour into a bowl.
  • Slice the raw chicken breast into strips (approximately the size of a tenderloin).
  • Firstly, coat the chicken in the flour. Then dip the chicken into the egg, before covering it in the crumb mix.
  • Press down on the chicken so that the crumb has full coverage and adheres to the chicken.
  • Spray the baking paper with olive oil spray, and then transfer the chicken strips onto the oven tray. Spray the top of the chicken with olive oil spray.
  • Bake in the oven for approximately 15 minutes (a little longer if the pieces are larger). Remove from the oven and serve.

Notes

Recipe Notes:

  1. Cornflake crumbs are available in most supermarkets, ready to use. But, if you’d like a more textured crumb, you can make your own cornflake crumbs by puttin them into a zip lock bag, and bashing them with your hand or a rolling pin. This will make the crumb mix crunchier than the fine pre-bought crumbs.
  2. The crumb still comes out golden and crunchy, but, if you’d like it the tenders to have even more crunch, you can lightly toast the crumb mixture on a baking tray in the oven first, with a light spray of olive oil.
  3. If you are time poor, you can buy chicken tenderloins or pre-cut chicken strips from your local supermarket. This is a big timesaver, and saves on  a lot of mess.
  4. Parmesan gives the chicken tenders that little bit of extra flavour. Alternatively, you can add herbs, salt and pepper, but we try to avoid adding salt wherever possible.
  5. You can prepare these tenders the day before, and store them, covered in the refrigerator. That way, when you finish your busy day, you can simply place them in the oven, and you’ve got homemade, baked chicken tenders in 15 minutes. We have also frozen them raw once crumbed, and separated with parchment paper. They just need a little longer in the oven when baking from frozen.

Take a look at some of our tasty side suggestions, to accompany these homemade oven baked chicken tenders!

Homemade Italian Tomato Sauce

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Italian tomato sauce
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Homemade Tomato Sauce

This homemade Italian tomato sauce is packed with healthy vegetables, and it is easy to make.You can even use our shortcuts to cook the sauce quicker! It's a versatile base that you can use in so many different recipes. Keep the sauce chunky if you like a little bit of texture, or blend it to make a smooth sauce.
Cuisine Italian
Prep Time 20 minutes
Cook Time 1 hour
Servings 8 serves

Ingredients

  • 800 grams Ripe tomatoes (roma)
  • 400 grams Canned, whole Italian tomatoes (no added salt)
  • 2 med Carrots
  • 2 sticks Celery
  • 1 med Onion
  • 4 cloves Garlic
  • 2 tbsp Fresh basil
  • 1 tbsp Extra virgin olive oil

Instructions

  • Finely dice the onion, carrots, and celery. Add the olive oil to a large pot and set to a medium heat.
  • Fry the onion, carrots and celery in the pot, stirring frequently, until the onions are soft and transluscent.
  • Next, peel and crush the 4 cloves of garlic and stir it through the onion, carrots, and celery for approximately one minute, then turn off the heat and remove the pot from the heat.
  • Dice the fresh tomatoes, add them to the pot, and return to the stove on a medium heat.
  • Cook the tomatoes, and diced vegetables, stirring frequently, until the tomatoes begin to break down.
  • Add the canned roma tomatoes and stir through. Reduce the heat to low, and stir regularly, until the sauce reaches the desired consistency.
  • The sauce is then ready to add to your favourite dish. If you like a smooth texture, allow the sauce to cool, and then blend it with a stick mixer.