Why You’ll Love This these Fiery Indian-Spiced Chicken Tenders
These spicy chicken tenders pack a serious flavor punch with warm Indian spices like turmeric, ginger, and curry powder that’ll make your taste buds do a little happy dance.
The best part is how ridiculously easy they’re to make – just mix up a simple spice paste, let the chicken marinate for a quick 15 minutes, and broil until perfectly golden.
You get restaurant-quality flavor without the fuss, the mess, or the need to pronounce complicated ingredient names at the grocery store.
Ingredients List
You’ll need just a handful of pantry staples and some chicken tenderloins to create these flavor-packed beauties.
- 1 tablespoon water
- 1/4 teaspoon salt
- 1/4 teaspoon crushed red pepper flakes
- 1/4 teaspoon curry powder
- 1/8 teaspoon ground turmeric
- 1/8 teaspoon ground ginger
- 1/8 teaspoon ground cinnamon
- 1/8 teaspoon paprika
- cooking spray
- 1/2 lb chicken tenderloins
What I love about this ingredient list is how clean and simple it’s – no weird preservatives or unpronounceable chemicals, just real spices doing real work. The lean chicken tenderloins give you plenty of protein without excess fat, while all those warming spices like turmeric and ginger bring anti-inflammatory benefits to the party. Sure, there’s a bit of sodium from the salt, but honestly, it’s way less than what you’d find in any store-bought or restaurant version of spicy chicken.
Step by Step Directions
These Indian-spiced chicken tenders come together in just 20 minutes with a simple marinade and quick broiling technique.
- Combine 1 tablespoon water with 1/4 teaspoon salt, 1/4 teaspoon crushed red pepper flakes, 1/4 teaspoon curry powder, 1/8 teaspoon ground turmeric, 1/8 teaspoon ground ginger, 1/8 teaspoon ground cinnamon, and 1/8 teaspoon paprika in a small bowl.
- Brush the spice mixture over both sides of 1/2 lb chicken tenderloins, coating evenly.
- Place the coated chicken in a resealable bag and refrigerate for 15 minutes to marinate.
- Spray a broiler pan with cooking spray while chicken marinates.
- Remove chicken from bag and place on the prepared broiler pan.
- Broil for 3 minutes on the first side.
- Flip chicken tenders and broil for another 3 minutes on the second side, or until meat is no longer pink and juices run clear.
For the freshest and most aromatic spices, consider using an Indian spice grinder to prepare your own curry powder and spice blends from whole spices.
Substitutions and Variations
• Bulk it up for meal prep**** – Double or triple this recipe and you’ll have protein sorted for the week.
The spiced tenders taste great cold in salads or reheated for quick dinners when you’re too tired to think about cooking.
Additional Things to Serve With This Dish
These tender, spicy bites pair beautifully with so many sides that you’ll never get bored.
- Cooling yogurt sauce – Mix plain Greek yogurt with a squeeze of lemon and chopped mint to tame the heat, because sometimes your mouth needs a little rescue mission.
- Fluffy basmati rice – The perfect canvas for soaking up any leftover spice blend that falls off the chicken, and honestly, wasting those flavors would be a crime.
- Warm naan or pita bread – Turn this into handheld heaven by stuffing the tenders into soft bread with some crisp lettuce and tomatoes.
- Simple cucumber salad – Thinly sliced cucumbers dressed with rice vinegar and a pinch of sugar create the most revitalizing contrast to all that warmth.
- Roasted vegetables – Cauliflower, bell peppers, or zucchini get along famously with these Indian-inspired flavors, and they’re doing half the work for your weeknight dinner.
- Quick pickled onions – Red onion slices soaked in vinegar and sugar for just 15 minutes add that bright, tangy punch that cuts through the richness.
Cooking Tips & Tricks (Chef’s Notes)
A few small tweaks can turn this simple recipe into something that’ll have everyone asking for your secret.
- Don’t skip the marinade time – Even though 15 minutes seems short, those spices need every second to work their way into the chicken, and trust me, patience pays off here.
- Pat the chicken dry first – Wet chicken and spice paste don’t play well together, so give those tenderloins a quick towel pat before you start brushing on that gorgeous spice mixture.
- Make extra spice blend – This combination is liquid gold, and you’ll kick yourself if you don’t double the recipe and save some for next time, because once you taste it, plain chicken will seem like a sad joke.
- Check for doneness with a thermometer – Broilers can be sneaky little things, and chicken tenders go from perfect to rubber faster than you can say “dinner’s ready,” so aim for 165°F internal temperature.
- Let them rest for a minute – I know the smell is driving you crazy, but giving the chicken a quick breather after broiling helps the juices redistribute, which means every bite stays tender and juicy.
- Adjust the heat to your liking – If you’re feeding people who think black pepper is spicy, cut back on those red pepper flakes, or if you’re a heat seeker, add a pinch of cayenne to really wake things up.
Nutritional Facts
This spice-packed recipe delivers serious flavor without the guilt.
- Low calorie count – Each serving clocks in at roughly 110-120 calories, making it perfect for anyone watching their intake without sacrificing taste.
- High protein content – With about 25 grams of lean protein per serving, these tenders fuel your muscles and keep you satisfied longer.
- Minimal fat – Less than 2 grams of fat per serving since we’re using cooking spray instead of oil for that crispy finish.
- Zero added sugars – All the sweetness comes naturally from the warm spices like cinnamon and ginger.
- Low sodium option – At just 150mg per serving, it’s heart-friendly compared to most restaurant versions that pack 800mg or more.
- Rich in B vitamins – Chicken is loaded with niacin and B6, essential for energy metabolism and brain function.
- Anti-inflammatory spices – Turmeric and ginger aren’t just for flavor – they bring real health benefits to fight inflammation.
- Gluten-free naturally – No breading means no gluten, so everyone at the table can dig in.
- Quick cooking preserves nutrients – The fast broiling method keeps more vitamins intact compared to longer cooking methods.
Fun “Did You Know?”
When you’re savoring these fiery tenders, you’re actually experiencing flavor combinations that have been treasured for over 4,000 years.
Turmeric, that golden spice giving your chicken its beautiful color, was once more valuable than gold in ancient trade routes. Ginger traveled from Asia to Europe via the Silk Road, making it a luxury ingredient.
Cinnamon bark was so prized that wars were fought over its control. Today’s simple marinade connects you to centuries of spice exploration and cultural exchange.
You’re not just cooking dinner—you’re participating in humanity’s longest-running culinary journey story.
