indian spiced chicken tenders

I love Friday nights. After a long week at work the opportunity to chill out, watch some TV and eat a nice meal is about all I’m looking forward to these days!! It’s all too easy to reach for the phone and call up your local take away, get a few beers in and veg out. I promise though that this recipe is so easy and quick and far far healthier for you – it may convince you to make the meal yourself… You can still get the beers in. Though this is nice with a crisp white wine too!

indian spiced chicken tendersThe spice mix

These Indian spiced chicken tenders are so quick to put together and again use ingredients that you would have in your cupboard if you are well stocked with herbs and spices. Here I’ve made a low carb version, they are also wheat and gluten free. You could substitute the almond flour for breadcrumbs and I think these would work just as well.

indian spiced chicken tendersReady for the oven

Serve the Indian spiced chicken tenders with mint and cucumber raita, flatbreads, and this quick and simple chickpea, tomato and spinach curry for a Saturday night Indian Feast. Almost as good as a proper Indian takeaway and far fewer calories.

indian spiced chicken tenders

Ingredients for Indian spiced chicken tenders

Serves 2-3
3 Large Chicken Fillets
1 Egg
1/2 Cup of Almond Flour
2 Teaspoons of each of the following: Turmeric, Garam Masala, Cayenne Pepper and Coriander Leaf
1 Teaspoon of Ground Cumin
1 Teaspoon of Cumin Seeds

For the Raita
1/2 Cup of Natural Yoghurt
1/2 Teaspoon Salt
1/4 Cucumber
Fresh Mint Leaves to garnish

For the Curry
1 Tin of Chickpeas
1 Tin of Chopped Tomatoes
1 Red Chilli, de-seeded and chopped (Or half an Onion)
1 Tablespoon of Olive Oil
2 Handfuls of Spinach


1. Preheat your oven to 180C fan. Grease a baking tray/dish.
2. Whisk the egg in a shallow bowl. Combine the almond flour and spices together on a plate or another shallow bowl.
3. Cut up your chicken fillets into pieces of even width. Roll in the egg, roll in the spice mix, place on the baking tray.
4. Pop in the oven for 20-25 minutes until golden brown. Use your head, the time will depend on how thin you cut your chicken! This should be perfect for pieces that are cut about 1.5 inches in diameter.
5. While your chicken is cooking, heat a tablespoon of oil in a pan. Add a chopped red chilli or a half a diced onion. Pour in a tin of chopped tomatoes, a tin of chickpeas. Heat gently. Add a heaped tablespoon of your curry powder of choice (I used Schwartz medium curry powder). Simmer for 10 minutes. Just before the end add some spinach, fresh or frozen so it wilts into the curry mix.
6. For the raita – peel and grate the cucumber. Dab it in a paper towel to remove most of the moisture. Mix the yogurt, salt and cucumber together in a bowl. Top with the chopped mint.
7. Your chicken should be just about ready – remove from the oven and serve with your curry, raita and naans or flat breads.

A note: I made the flatbreads in the pictures here with Sowans gluten free bread mix with sesame seeds. I sprinkled with coriander leaf and cumin. They would benefit from a wash of egg to give them a bit of shine. Make up the mix as per the pack instructions and then dollop big spoons of it onto a baking tray, flatten and bake for about 15 minutes at 190C fan. Best eaten on the same day!

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