Tandoori Chicken Tenders

Tandoori Chicken Tenders are a flavorful twist on a classic American snack, marinated in aromatic spices and yogurt for a tender, juicy bite. Perfectly baked or grilled, these tenders bring a taste of India to your snack table.

Ingredients

• Chicken breast tenders - 400 grams
• Plain yogurt - 150 grams
• Lemon juice - 2 tablespoons
• Tandoori masala - 2 tablespoons
• Garlic powder - 1 teaspoon
• Ginger powder - 1 teaspoon
• Cumin powder - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Vegetable oil - 1 tablespoon
• Fresh cilantro - for garnish

Steps

1. In a large bowl, combine the plain yogurt, lemon juice, tandoori masala, garlic powder, ginger powder, cumin powder, paprika, salt, black pepper, and vegetable oil to create the marinade.
2. Add the chicken breast tenders to the marinade, ensuring they are well-coated. Cover and refrigerate for at least 30 minutes (or up to 2 hours for more flavor).
3. Preheat the oven to 200°C (400°F) or prepare a grill.
4. Arrange the marinated chicken tenders on a baking tray lined with parchment paper or on the grill.
5. Bake for 20-25 minutes or grill for about 10-12 minutes on each side, until the chicken is cooked through and has a slight char.
6. Remove from heat and let rest for a few minutes before serving.
7. Garnish with fresh cilantro and serve with your choice of dipping sauce.

Nutrition

• Calories: 320
• Protein: 40 g
• Carbs: 10 g
• Fiber: 1 g
• Sugar: 3 g
• Sodium: 800 mg
• Cholesterol: 100 mg
• Total Fat: 10 g
• Saturated Fat: 2 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• High in protein, supporting muscle growth and repair.
• Rich in probiotics from yogurt, promoting gut health.

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