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Bodyfat analysis


January Featured Recipe - Chicken Tenders with Cucumber & Avocado Dip

Serves 6


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  

chicken tenders


  1. Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper. 

  2. Place the sliced cucumbers in a bowl, add 1 tablespoon of salt, toss and set aside for 5 minutes. 

  3. 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. 

  4. 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.  

  5. 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. 

  6. 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. 

  7. 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

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