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(Macros: 3 Tenders, Fries & 45g Cane’s Sauce)
964 Calories
75gC | 30gF | 140gP

Compared to the fast food version that has 1,250 calories & only 61g of protein!

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Ingredients: (Chicken)
1.1KG Boneless & Skinless Chicken Breast (butterfly & cut into 6 thin strips - macros are calculated for a 3 tender serve as shown in the video, the rest are perfect for leftovers)
Season Chicken With: 1 Tsp Smoked Paprika, 1/2 Tsp Cayenne Pepper, 1/2 Tsp Black Pepper, 1 Tsp Salt, 1 Tsp Garlic Powder
100g Potato Starch
200g Plain Flour
Season Flour Mixture With Same Seasonings As Above
1 Cup Sparkling or Soda Water
Light Cooking Oil Spray

Ingredients: (Raising Cane’s Sauce)
350g Light Mayonnaise (Heinz Light Mayonnaise)
170 Low Sugar Ketchup (Heinz 50% Less Added Sugar Ketchup)
45g Worcestershire Sauce
1 Tsp Garlic Powder
1.5 Tsp Salt
1/2 Tsp Onion Powder
1 Tsp Black Pepper

Mix everything together and pop it in the fridge to thicken.
Makes 13 servings, each around 45g and only 57 calories per serve compared to the original which is nearly 200 calories for the same amount.

Ingredients: (Fries)
400g Carisma Potatoes
1 Tsp Salt
1 Tsp Smoked Paprika
Light Cooking Oil Spray (FryLight)

IMPORTANT NOTES:
The ingredients listed above will make 6 chicken tenders, but the macros provided are based on a 3 tender serving (plus fries & 45g sauce). I like to make extra so there’s leftovers for the next day but feel free to adjust to suit your meal plan & use half of the flour if you’re planning to just make 3 tenders.
When coating the chicken, make sure to press the flour firmly into each strip so it sticks properly and gives that crispy coating once cooked. After placing the tenders on your tray or in the air fryer, spray the chicken evenly with light cooking oil spray & make sure there are no dry or white flour patches left ,this step is key for that golden & crunchy finish.
When tracking the macros it’s important to note that not all of the flour used in the coating process actually gets sticks to the chicken, approximately 10g–15g sticks to each tender. To calculate this more accurately weigh your chicken before and after coating & this will give you a better idea of how much flour actually sticks per tender.

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