Tandoori Chicken Tenders With Spinach Raita

May 24, 2023May 24, 20230 0
Tandoori Chicken Tenders With Spinach Raita
in Main

Prep

15 min

Cook

20 min

Ready In

35 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1/2 cup plain yogurt
3/4 teaspoon salt
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon ground turmeric
1 teaspoon garam masala
1/2 teaspoon cayenne pepper
1 1/2 teaspoons minced garlic
1 1/2 teaspoons minced ginger
1 - 1 1/2 lb chicken tenders ( about 8 pieces )
3 tablespoons vegetable oil
1 - 1 1/2 cup panko breadcrumbs
1 1/2 cups plain yogurt
1/4 teaspoon salt
1 teaspoon ground cumin
1 tablespoon vegetable oil
black pepper ( to season )
6 ounces baby spinach leaves
1/4 cup lightly packed cilantro
1/4 cup lightly packed mint leaf

Nutrision Information

Servings Per Recipe
4
Calories
250
Sugar
4g
Fat
10g
Tandoori Chicken Tenders with Spinach Raita is a healthy and delicious Indian-inspired dish that's perfect for lunch or dinner. Tandoori chicken is a classic Indian dish that's marinated in a blend of yogurt and spices, making it flavorful and tender. In this recipe, we've used chicken tenders, which are leaner and cook faster than chicken breasts. The spinach raita is a refreshing mix of yogurt and greens that complements the spicy chicken perfectly. It's easy to prepare and can be served with rice or naan bread for a complete meal.

Instructions

1.Preheat the oven to 200°C. Line a baking dish with parchment paper.
2.Combine the yogurt, salt, cumin, coriander, turmeric, garam masala, cayenne pepper, garlic, and ginger in a large bowl. Mix well.
3.Add the chicken tenders to the bowl and toss to coat them evenly with the marinade.
4.Heat the vegetable oil in a non-stick skillet over medium-high heat.
5.Roll each chicken tender in the panko breadcrumbs, pressing the breadcrumbs firmly into the chicken to coat.
6.Add the chicken tenders to the skillet and cook for 2-3 minutes on each side, until golden brown.
7.Transfer the chicken tenders to the baking dish and bake for 10-12 minutes, until cooked through.
8.While the chicken is cooking, prepare the spinach raita. Combine the yogurt, salt, cumin, vegetable oil, and black pepper in a medium bowl. Mix well.
9.Add the baby spinach, cilantro, and mint to the bowl and toss to coat the leaves with the yogurt mixture.
10.Serve the tandoori chicken tenders hot with the spinach raita on the side.

PROS

Tandoori Chicken Tenders with Spinach Raita is a perfect dish for a healthy lunch or dinner.

It’s high in protein, low in fat, and gluten-free.

The addition of baby spinach, cilantro, and mint in the raita makes it a refreshing and nutritious side dish.

It’s easy to prepare and can be cooked in under 30 minutes.

CONS

This recipe contains dairy, making it unsuitable for people who are lactose intolerant or vegan.

The chicken tenders are breaded, making them less healthy than unbreaded chicken.

It contains cayenne pepper, making it unsuitable for people with a sensitive palate.

HEALTH & BENEFITS

Tandoori Chicken Tenders with Spinach Raita is a high protein dish.
The chicken tenders are one of the best sources of lean protein, which is essential for muscle growth and repair.
The spices used in the marinade have anti-inflammatory and antioxidant properties that can help boost immunity and improve digestion.
Spinach is loaded with vitamins and minerals that can help protect against chronic diseases.

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