How to Make Low Calorie, High Protein Raising Cane's Meal Prep: Air Fryer Chicken and 2 Sauces
Summary:
This video offers a guide to creating a healthier, lower-calorie, high-protein version of the popular Raising Cane's meal, perfect for meal prepping.
- The video begins by highlighting the high-calorie content of an original Raising Cane's meal, noting that one tender is 130 calories and a sauce serving is 190 calories.
- The recipe starts with preparing the chicken tenders, using a dry coating of cornstarch and a blend of spices (paprika, garlic powder, salt, black pepper) to achieve crispiness while reducing calories.
- For the egg wash, four egg whites are used instead of two whole eggs to further cut down on calories, maintaining binding ability.
- Instead of traditional breadcrumbs, crushed Rice Krispies (puffed rice) are used for the coating, providing a crispy texture with fewer calories.
- The chicken tenders are air-fried at 400°F (200°C) for 20 minutes with a light spritz of olive oil, ensuring they are cooked to a crispy, golden brown.
- Two low-calorie versions of Raising Cane's sauce are introduced: one using non-fat Greek yogurt (28 calories per 40ml serving) and another using light mayonnaise (75 calories per 40ml serving), both significantly lower than the original's 190 calories.
- The sauce ingredients include non-fat Greek yogurt or light mayonnaise, low-calorie ketchup, Worcestershire sauce, garlic powder, and black pepper.
- A taste test confirms that both sauces are very close to the original, with the Greek yogurt option being a favorite despite a slight yogurty tang.
- The video concludes with the presenter expressing delight at the crispiness and taste of the finished chicken tenders and encouraging viewers to try the recipe and share their results.
A platter of crispy air-fried chicken tenders and low-calorie sauces [ 00:13:57 ]
Breaking Down Raising Cane’s Calories [00:00]
The video starts with a trip to Raising Cane’s to analyze the calorie content of their popular chicken fingers and sauce.
- Original Raising Cane’s Meal Breakdown
- Each chicken tender contains 130 calories.
- A 40ml serving of Cane’s sauce contains 190 calories.
- Goal of the Recipe
- To recreate the meal with significantly fewer calories and higher protein.
- Aim for 90 calories per tender and 28 calories per sauce serving.
- Acknowledges that the taste won't be identical but will be very close.
The Crispy Low Calorie Coating [01:09]
The first step in recreating the chicken tenders involves preparing a unique dry mix for the coating.
- Dry Mix Ingredients
- 100g cornstarch: Used instead of traditional flour for crispiness and calorie reduction.
Adding cornstarch to a bowl, with a note correcting the measurement to 50g [ 00:01:44 ] - 1 teaspoon paprika: For color and a smoky flavor.
Adding paprika to the cornstarch mix [ 00:02:03 ] - 1 teaspoon garlic powder (or garlic salt): A generous amount for flavor.
Adding garlic powder to the dry mix [ 00:02:15 ] - 1 pinch salt.
Adding a pinch of salt to the dry mix [ 00:02:26 ] - ½ teaspoon black pepper: Can be added generously.
Grinding black pepper into the dry coating mix [ 00:02:40 ]
- 100g cornstarch: Used instead of traditional flour for crispiness and calorie reduction.
- Preparation
- All ingredients are mixed thoroughly in a bowl using a whisk to ensure even distribution.
Whisking the cornstarch and spice mixture for the coating [ 00:03:20 ]
- All ingredients are mixed thoroughly in a bowl using a whisk to ensure even distribution.
Egg Wash Hack for Fewer Calories [04:00]
The egg wash is modified to further reduce the calorie count without compromising its binding properties.
- Egg Wash Ingredients
- Four egg whites: Replaces two whole eggs to save approximately 50 calories per egg.
Separating egg whites into a bowl for the egg wash [ 00:03:57 ]
- Four egg whites: Replaces two whole eggs to save approximately 50 calories per egg.
- Benefit
- Maintains the necessary binding ability for the coating while reducing overall calories.
Using Rice Krispies Instead of Breadcrumbs [04:55]
A creative and low-calorie alternative to traditional breadcrumbs is introduced for the final coating layer.
- Coating Ingredient
- 100g puffed rice (Rice Krispies): Chosen for its low-calorie content and ability to create a crispy texture.
Puffed rice cereal (Rice Krispies) in a bowl [ 00:05:03 ]
- 100g puffed rice (Rice Krispies): Chosen for its low-calorie content and ability to create a crispy texture.
- Preparation
- Chicken Tender Preparation
- Chicken tenderloins are preferred over chicken breast for convenience.
Raw chicken tenderloins laid out on a tray [ 00:05:55 ] - The tenders are first dusted with the cornstarch mix, then dipped in the egg wash, and finally coated generously with the crushed Rice Krispies.
A kitchen setup showing bowls for dry mix, egg wash, and crushed Rice Krispies for breading [ 00:04:05 ] 
Dusting a chicken tender in the spiced cornstarch mix [ 00:06:02 ] 
Coating a chicken tender evenly with crushed Rice Krispies [ 00:06:19 ] - The recipe provides enough coating for at least eight tenders, contrasting with a typical six-piece combo.
Breading multiple chicken tenders, with a caption indicating measurements for four tenders [ 00:06:49 ] 
Close-up of multiple chicken tenders fully coated and ready for cooking [ 00:07:28 ] - Emphasizes the calorie savings for those on a bulk, noting that a typical Raising Cane's meal can quickly add up to 2800 calories.
- Chicken tenderloins are preferred over chicken breast for convenience.
Air Frying Method [07:30]
The coated chicken tenders are cooked using an air fryer for a healthier, crispy finish.
- Air Frying Instructions
- Preheat the air fryer to 400°F (200°C).
- Lightly oil the air fryer basket to prevent sticking.
Lightly spraying the air fryer basket with olive oil [ 00:07:50 ] - Place the coated tenders in the air fryer, ensuring not to overcrowd the basket (fits about five or six comfortably).
- Spritz the tenders with a light dusting of olive oil for extra crispiness.
Spritzing olive oil onto the coated chicken tenders in the air fryer [ 00:08:19 ] - Cook for 20 minutes, flipping halfway through to ensure even cooking and browning.
Making the Low Calorie Cane’s Sauce (2 Ways) [08:54]
Two versions of the Raising Cane's style sauce are created, focusing on significantly reducing calories.
- Sauce 1: Non-Fat Greek Yogurt Base (28 calories per 40ml)
- Ingredients:
- 350g non-fat Greek yogurt.
Adding non-fat Greek yogurt to a mixing bowl for the sauce [ 00:09:09 ] - 170g no-sugar-added ketchup.
Squeezing low-calorie ketchup into the bowl with Greek yogurt [ 00:09:53 ] - 45g Worcestershire sauce.
Pouring Worcestershire sauce into the sauce mixture [ 00:10:30 ] - 1 teaspoon garlic powder.
Adding garlic powder to the sauce ingredients [ 00:10:57 ] - ½ teaspoon black pepper.
Grinding black pepper into the sauce mixture [ 00:11:28 ]
- 350g non-fat Greek yogurt.
- Preparation: All ingredients are combined and whisked until smooth and the color resembles the original Cane's sauce.
Whisking the sauce ingredients together until smooth [ 00:11:53 ]
- Ingredients:
- Sauce 2: Light Mayonnaise Base (75 calories per 40ml)
- Uses light mayonnaise instead of Greek yogurt as the base.
- Other ingredients (ketchup, Worcestershire, garlic powder, black pepper) remain the same.
- Calorie Comparison (per 40ml serving)
- Original Cane’s Sauce: 190 calories.
- Greek Yogurt Sauce: 28 calories.
- Light Mayonnaise Sauce: 75 calories (less than half the original).
Two bowls displaying the finished Greek yogurt and light mayonnaise versions of the low-calorie Cane's sauce [ 00:12:03 ]
Sauce Taste Test [12:33]
The two homemade sauces are taste-tested against the memory of the original Raising Cane's sauce.
- Greek Yogurt Sauce Verdict
- Described as "heck that's close" and "incredible."
- Notes a slight "yogurty" tang but is well-disguised by the other flavors.
- The extra black pepper helps achieve a closer taste.
- Considered largely worth the calorie savings.
- Light Mayonnaise Sauce Verdict
- Described as a "little bit more tangy."
- Initially thought to be closer to the original, but the Greek yogurt version is ultimately preferred.
That Crunch Though… [14:43]
The final chicken tenders are revealed and tasted.
- Presentation
- Taste Test
- The presenter expresses delight with the crispiness and flavor.
A cooked chicken tender being dipped into the low-calorie sauce [ 00:14:18 ] - Encourages viewers to try the recipe and share their results on social media.
- The presenter expresses delight with the crispiness and flavor.
