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Chicken Tenders & Capsicum Salad
Highest Rated
Kid Friendly
Calorie Smart
Under 40g carbs
Chicken Tenders & Capsicum Salad

with Crushed Lemon Potatoes

15 min
Difficulty: 1/3
Mediterranean

We've put all the much-loved family flavours into one delectable dinner - from the Aussie-spiced chicken to the potatoes spiked with citrus, this dish features everything We're addicted to! *This recipe is under 650kcal per serving and under 40g carbohydrates per serving.*

Allergens

Milk
Eggs

Utensils

Large Non-Stick Pan
Large Pan
Medium Pan

Tags

Quick
Quick Prep
Easy
Kid Friendly
Over 30g protein
Calorie Smart
Under 40g carbs
Under 30g carbs
Air Fryer Easy
Air Fryer Friendly
Naturally GF
Mediterranean
Bestseller
Ingredients
Chicken Tenderloins

Chicken Tenderloins

330 g

Garlic Aioli

Garlic Aioli

1 packet

Garlic

Garlic

2

Lemon

Lemon

1

Mixed Salad Leaves

Mixed Salad Leaves

1 packet

Potato

Potato

2

Aussie Spice Blend

Aussie Spice Blend

1 sachet

Capsicum

Capsicum

1

Vegetable Stock Pot

Vegetable Stock Pot

1 sachet

Olive oil

Olive oil

1 drizzle

Butter

Butter

15 g

Water

Water

1 tbs

Honey

Honey

0.5 tsp

Balsamic vinegar

Balsamic vinegar

1 drizzle

Preparation
1
Make the crushed potatoes

• Bring a saucepan of lightly salted water to the boil.
• Cut potato into large chunks. Finely chop garlic. Cut lemon into wedges.
• Cook potato in the boiling water until easily pierced with a fork, 
12-15 minutes. Drain, transfer to a bowl and set aside.
• Return saucepan to medium-high heat with a drizzle of olive oil and the 
butter. Cook half the garlic, stirring until fragrant, 1 minute.
• Add stock concentrate, the water and a squeeze of lemon juice, then bring 
to the boil. Remove from the heat, return potato to pan and toss to coat.
• Lightly crush potato, then cover to keep warm. 


Little cooks: Kids can help crush the potatoes!

2
Cook the chicken

• While the potato is cooking, in a medium bowl, combine Aussie spice blend, 
remaining garlic and a drizzle of olive oil. Add chicken tenderloins, tossing 
to coat.
• Set air fryer to 200°C. Place chicken into the air fryer basket and cook, until 
browned and cooked through (when no longer pink inside), 8-10 minutes
(cook in batches if needed). 


TIP: No air fryer? In a large frying pan, heat a drizzle of olive oil over mediumhigh heat. Cook chicken in batches, until browned and cooked through (when no 
longer pink inside), 3-4 minutes each side. Transfer to a plate.

3
Make the salad

• Slice capsicum.
• In a large bowl, combine the honey with a drizzle of balsamic vinegar and 
olive oil. Add mixed salad leaves and capsicum. Toss to combine. 

4
Finish & serve

• Divide chicken tenders, crushed lemon potatoes and capsicum salad 
between plates. Spoon any resting juices over the chicken.
• Drizzle garlic aioli over chicken and serve with any remaining lemon 
wedges. Enjoy!

Nutrition per serving

605

kcal

Calories

2530

kJ

Energy (kJ)

32

g

Fat

7.2

g

of which saturates

33.2

g

Carbohydrate

13

g

of which sugars

7.1

g

Dietary Fibre

44.8

g

Protein

0

mg

Cholesterol

834

mg

Sodium

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