Oven-Baked Crispy Tandoori Chicken Tenders & Curry Ketchup Recipe

Y'all, let me tell you 'bout these Healthy Tandoori Chicken Tenders. They are oven-baked to crispy perfection and paired with a zesty curry ketchup that'll have your taste buds dancin'. Not only are they delicious, but they're also a healthier alternative to traditional fried chicken tenders.

The Perfect Protein

When it comes to meal preppin' or just lookin' for a tasty, protein-packed snack, chicken tenders are a go-to. But, let's be real, fried chicken tenders can be a bit heavy on the ol' waistline. That's where these oven-baked tandoori chicken tenders come in. They're just as crispy and delicious as fried tenders but with a fraction of the oil and calories.

Tandoori Flavor

The tandoori marinade is a blend of spices that originated in Indian cuisine. It's typically made with yogurt and a blend of spices like cumin, coriander, and garam masala. Not only does it add a ton of flavor to the chicken, but yogurt also helps to tenderize the chicken, making it extra juicy and delicious.

Curry Ketchup

Now, let's talk about that curry ketchup. It's the perfect complement to the tandoori chicken tenders. It's made with a blend of spices like curry powder and cayenne pepper, as well as a little bit of honey for a touch of sweetness. It's a unique and flavorful alternative to traditional ketchup.

Air Fryer Option

If you're looking for an even crispier option, these tandoori chicken tenders can also be made in an air fryer. Simply coat the tenders in the marinade, then cook them in the air fryer at 400 degrees Fahrenheit for 8-10 minutes. The result is a crispy, juicy, and flavorful chicken tender that's sure to please.

Meal Prep Friendly

These tandoori chicken tenders are a great option for meal prepping. Simply make a batch on the weekend and store them in the fridge for quick and easy meals throughout the week. They're great on their own or paired with a side salad or some quinoa.

Perfect for Parties

These tandoori chicken tenders are not only great for meal prepping, but they're also perfect for parties. They're a unique and delicious appetizer or party food that's sure to impress your guests. Serve them up with the curry ketchup for dipping and watch them disappear.

Healthy and Delicious

In conclusion, these healthy tandoori chicken tenders are a delicious and healthier alternative to traditional fried chicken tenders. They're oven-baked to crispy perfection and paired with a zesty curry ketchup. And with the option to make them in an air fryer, you can have a crispy and flavorful chicken tender any time you want. So go ahead, give 'em a try, y'all won't be disappointed!

Yield: 2

Author: Ashton

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Oven-Baked Crispy Tandoori Chicken Tenders with Curry Ketchup Dip

This recipe is for Oven-Baked Crispy Tandoori Chicken Tenders with Curry Ketchup Dip. The chicken tenders are coated in a mixture of flour, salt, black pepper, tandoori powder, curry powder, ground coriander or cilantro, and cayenne powder, before being baked in the oven with olive oil. The curry ketchup dip is made by mixing ketchup, curry powder, and cayenne pepper. The chicken tenders are served with the curry ketchup dip. The recipe is easy to follow and yields a delicious and crispy Tandoori Chicken Tenders. Enjoy!

Prep time: 10 MinCook time: 30 MinTotal time: 40 Min

Ingredients

Tandoori Chicken Tender Ingredients

• 6-8 chicken tenders
• 1 cup of all-purpose flour
• 1/2 cup breadcrumbs
• 1 cup water + 1 large egg, whisked together well
• 1 tsp Salt
• 1 tsp tandoori powder
• 1/2 tsp black pepper
• 1/2 tsp curry powder
• 1/2 tsp ground coriander or cilantro
• 1/4-1/2 tsp cayenne powder
• olive oil

Spicy Curry Ketchup Ingredients

• 1/2 cup ketchup
• 1 tbsp curry powder
• 1 tsp cayenne pepper

Instructions

Tandoori Chicken Tenders Recipe

1. Preheat the oven to 400f on top heat.
2. Prepare a cooking sheet with banking paper and set to the side.
3. In a large bowl add your flour, salt and black pepper. Mix well.
4. Lightly dredge your chicken tenders in the flour mixture.
5. In another bowl whisk your egg and water together until well combined and little bubbles form at the top.
6. When done mixing add your chicken tenders into the water and egg mixture. Shake off any excess flour before adding them to the egg and water wash.
7. In the bowl with the flour, salt and black pepper, add the remainder of your ingredients for the tandoori chicken tenders. Mix well until everything is incorporated together.
8. Then add your water and egg dredged chicken tenders into the dry mixture. Make sure all the chicken tenders are well coated and there are no baked spots.
9. Place them on your baking paper lined cooking sheet giving them about a quarters distance between each tender.
10. Drizzle with olive oil and place into the oven and bake for 15-20 minutes or until crispy on the outside and done on the inside. You can flip them over halfway if you like, but I didn’t.
11. Once done, set them on a serving plate and eat with your curry ketchup! Enjoy!

Spicy Curry Ketchup Recipe

1. Mix your ketchup, curry powder and cayenne pepper together very well.
2. Add to a sauce bowl and serve with chicken tenders.
3. Enjoy!

Nutrition Facts

Calories

647

Fat

13.77

Sat. Fat

2.35

Carbs

87.59

Fiber

4.92

Net carbs

82.67

Sugar

14.84

Protein

43.24

Sodium

2353.38

Cholesterol

96

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