Curry Sauce Chicken Tenders

Everybody loves curry sauce from the chip shop, but our Curry Sauce might just be better than your favourite Chippy’s curry sauce. It got perfectly with our oven baked chicken tenders and you can bulk this recipe up by serving with chips to make a proper meal.

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Cook: 20 MINS

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Preheat oven to 180°C/ 375°F.
Make the curry sauce. Heat the oil in a deep saucepan or frying pan and cook the onion on medium heat for 3 minutes, stirring regularly. Add the garlic, cook for 2 minutes, then add the curry powder, turmeric, Chinese five spice and tomato puree. Stir the spices together and cook for 1-2 minutes before adding the chicken stock. Bring the pan to a low simmer and cook for 20 minutes, stirring occasionally, whilst you prepare the chicken tenders.
Make the chicken tenders. Season the chicken tenders with salt, white pepper and onion granules. Dip the chicken tenders in the egg and then cornflakes until coated all over, then transfer to a lined baking tray and spray with low calorie cooking spray. Bake for 15-20 minutes until golden and crispy.
Once the curry sauce has simmered, blend using a stick blender (this is optional), then add the coconut milk, honey, soy sauce and malt vinegar, stir to combine, then add the cornflour and cook the sauce down until it reaches your desired consistency.
Dip the chicken tenders in that delicious sauce. Serve with chips to bulk this meal out.

Nutritional Info

Per serving without chips included:

Cals – 433
Carbs – 37g
Protein – 48g
Fat – 10g

Ingredients

Serves 4

For the curry sauce.

  • Tbsp of groundnut oil.
  • 1 onion - chopped.
  • 3 cloves of garlic - finely chopped.
  • Tbsp curry powder.
  • Tsp of turmeric.
  • Tsp of Chinese five spice.
  • 400ml of chicken stock.
  • Tbsp of honey.
  • 2 tbsp soy sauce.
  • 2 tbsp of malt vinegar.
  • 150ml of light coconut milk.
  • 2 tbsp cornflour, mixed with water.

For the chicken tenders:

  • 700g of chicken tenders.
  • Salt, to taste.
  • 1/2 tsp ground white pepper.
  • 1/2 tbsp onion granules.
  • 2-3 eggs, beaten in a bowl.
  • 150g of cornflakes, break them up into smaller pieces using your hands.
  • Low calorie spray.

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