Chicken Tenders and Fries

• 220 g raw Potato (7.8 oz raw)
• 5 g Olive oil (1 tsp)
• 1 g Salt (⅛ tsp)
• 170 g raw Chicken breast or tenderloins (6.0 oz raw)
• 8 g All-purpose flour (1 tbsp)
• 30 g (1 egg white) Egg white (1 large egg white)
• 30 g Cornflakes (1.1 oz)
• 1 g Smoked paprika (½ tsp)
• 0.5 g Garlic powder (⅛ tsp)
• 3 g Vegetable oil spray (⅔ tsp)
• 50 g Nonfat Greek yogurt (¼ cup)
• 10 g Dijon or yellow mustard (⅔ tbsp)
• 8 g Honey (1¼ tsp)

You'll need: Air fryer (or oven and baking sheet), Zip-top bag, Rolling pin or mug, 3 shallow bowls, Small bowl, Cutting board and knife.

Method

1. Start the fries

   Heat the air fryer to 200°C (400°F). Cut the potato into 1 cm (½ inch) fries, pat them dry, and toss with the olive oil and half the salt. Air-fry for 18–20 minutes, shaking every 6 minutes, until golden and crisp. Tip them onto a plate and keep them warm. No air fryer? Heat the oven to 220°C (425°F) at the start and bake on a lined baking sheet instead, turning halfway; each batch takes about 5 minutes longer.

   Dry fries crisp; wet fries steam. Pat them well with a towel.

2. Crush and coat

   While the fries cook, crush the cornflakes in the zip-top bag with the rolling pin until they look like coarse crumbs, then mix in the smoked paprika, garlic powder and the rest of the salt. Cut the chicken into 5 or 6 strips. Then scrub the board, knife and your hands with soap before you touch anything else. Put the flour, beaten egg white and cornflake crumbs in three bowls. Coat each strip in flour, then egg, then press it into the cornflakes.

   Leave some bigger cornflake pieces. They make the crunchiest bits.

3. Air-fry the tenders

   Spray the tenders with the oil and air-fry in one layer for 8–10 minutes, flipping halfway, until deep golden and 74°C (165°F) in the thickest one. Put the fries back in for the last 2 minutes to re-crisp.

   Cut one open if you have no thermometer. White all the way through, with clear juices, means done.

4. Mix the honey mustard and serve

   Stir the yogurt, mustard and honey together in the small bowl. Serve the hot tenders and fries with the honey mustard for dipping.

   Taste the dip and add a little more mustard if you like it sharp.

Swaps

• Cornflakes → Panko breadcrumbs, same weightA finer, lighter crunch.
• Potato → Sweet potatoSweeter fries; air-fry 2–3 minutes less.