chicken breast tenderloin recipe

Simple Chicken Breast Tenderloin Recipe for Weeknight Meals

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As a busy parent, finding time to cook dinner can be tough. But, chicken breast tenderloin recipe is a simple answer. It’s affordable and cooks fast, making it great for weeknights.

We’ll look at easy chicken tenderloin recipes for your family. You’ll learn to make crispy baked tenders and juicy skillet-seared dishes. These recipes are quick and delicious, saving you time and effort.

Let’s explore how to make tasty chicken tenderloin dishes for weeknights. You’ll enjoy saving time and hearing your family’s positive feedback. These recipes are easy and will become your new favorites.

What Are Chicken Breast Tenderloins?

Chicken breast tenderloins are the small, tender strips of meat found under chicken breasts. They are loved for their tenderness and flavor. These strips are great in many healthy chicken tenderloin recipes.

Definition and Description

Chicken tenderloins, or chicken fillets, are a lean and quick-cooking protein. They are smaller and more delicate than chicken breasts. Despite their size, they offer a lot of flavor and texture, making them perfect for any meal.

Nutritional Information

  • Chicken tenderloins have a similar nutritional profile to chicken breasts, being high in protein and low in calories and fat.
  • A 4-ounce serving of chicken tenderloins has about 25 grams of protein. They are also a good source of vitamin B6, niacin, and phosphorus.
  • The recipe yields 1 serving with approximately 256 calories, 6g of carbohydrates, 25g of protein, 15g of fat, and various other nutritional values.

“Chicken tenderloins are a versatile and healthy protein option that can be easily incorporated into a variety of delicious recipes.”

Why Choose Chicken Tenderloins?

Chicken tenderloins are a great choice for easy meals. They are lean, juicy, and tender. They soak up flavors well, making them better than chicken breasts for weeknight dinners.

Tenderness and Flavor

Chicken tenderloins are small and uniform, making them tender and moist. They absorb marinades and seasonings well. This makes chicken tender recipes flavorful and satisfying. They taste great grilled, baked, or sautéed.

Quick Cooking Time

Easy chicken tenderloin meals cook fast. They are thinner than chicken breasts, so they cook quicker. This is perfect for when you’re in a hurry but want a healthy meal.

“Chicken tenderloins are a game-changer for busy home cooks. They’re incredibly versatile and so easy to prepare.”

Chicken tenderloins are tender, flavorful, and quick to cook. They are perfect for easy chicken tenderloin meals and chicken tender recipes. They are great for families or meal prep, becoming a staple in your kitchen.

Ingredients You’ll Need

To make a tasty chicken breast tenderloin recipe, you’ll need some key ingredients. Start with 1 pound to 1.3 pounds of raw chicken tenderloins. These are the leanest and most tender parts of the chicken. You’ll also need 1/4 cup of Worcestershire sauce, 1/2 teaspoon of garlic powder, and salt and pepper to taste.

Essential Ingredients

  • 1 pound to 1.3 pounds of chicken breast tenderloins
  • 1/4 cup Worcestershire sauce
  • 1/2 teaspoon garlic powder
  • Salt and black pepper to taste

Optional Add-Ins

For extra flavor and texture, you can add optional ingredients. Some popular choices include:

  • Red pepper flakes for a spicy kick
  • Panko breadcrumbs for a crispy coating
  • Olive oil as a healthier alternative to butter

These add-ins let you tailor the dish to your liking and dietary needs.

IngredientAmountNutrition (per serving)
Chicken Tenderloins1 pound to 1.3 poundsCalories: 144 kcal, Fat: 3g, Saturated Fat: 1g, Cholesterol: 73mg, Sodium: 646mg, Protein: 24g
Worcestershire Sauce1/4 cupN/A
Garlic Powder1/2 teaspoonN/A
Salt and PepperTo TasteN/A

With these ingredients, you can make a delicious chicken breast tenderloin recipe. It’s perfect for any night of the week.

Preparation Steps

Getting chicken tenderloins ready for quick and tasty meals is easy. First, remove any fat or tendon you see. This makes sure they cook evenly and taste better.

Next, dry the tenderloins with paper towels. This helps the seasonings stick better and makes them crispier.

Marinating Tips

Marinating your chicken tenderloins adds amazing flavor. Mix your favorite seasonings, like garlic or herbs, with melted butter or oil. Let the chicken tenderloin marinade work its magic for at least 15 minutes. Or, marinate for up to 4 hours for even more flavor.

By following these steps, you’ll get juicy, tender, and flavorful chicken tenderloin meals. They’re great for busy weeknights. A little planning ahead means you can enjoy easy chicken tenderloin dishes quickly.

Cooking Methods for Tenderloins

Chicken tenderloins are great for many cooking methods. You can grill them for a smoky taste, bake for even heat, or pan-fry for a quick sear. Each method brings out the best in your grilled chicken tenderloins, baked chicken tenders, or chicken tender recipes.

Grilling

Grilling chicken tenderloins adds a smoky flavor and a nice sear. Heat your grill to medium-high. Cook the tenderloins for 3-4 minutes on each side. They should reach 165°F (74°C) inside.

Baking

Baking is a simple way to cook baked chicken tenders. Preheat your oven to 350°F (175°C). Bake the tenderloins for 25-30 minutes, flipping them halfway. They should be cooked through and reach 165°F (74°C) inside.

Sautéing

Sautéing is quick and easy for chicken tender recipes on the stovetop. Heat a skillet over medium-high, add oil, and cook the tenderloins for 3-4 minutes on each side. They should be lightly browned and cooked through.

Remember to use an instant-read thermometer. It ensures your chicken tenderloins are safe to eat at 165°F (74°C).

Flavor Pairings

Chicken tenderloin recipes offer endless flavor options. These cuts pair well with herbs, spices, and sides. You can try zesty Mediterranean dishes or classic comfort foods. The goal is to find your family’s favorite chicken tender recipes by trying different flavors.

Herbs and Spices: Unlocking Mouthwatering Potential

Chicken tenderloins are ready for flavorful seasonings. Popular choices include:

  • Italian seasoning: A mix of oregano, basil, rosemary, and thyme for a Mediterranean taste.
  • Smoked paprika: Brings a rich, smoky flavor.
  • Garlic powder: Boosts the chicken’s natural savory taste.
  • Onion powder: Adds a subtle, caramelized flavor.

Complementary Side Dish Suggestions

Pair your healthy chicken tenderloin recipes with sides that match the main dish. Some great options are:

  1. Fluffy white or brown rice pilaf
  2. Roasted seasonal veggies like Brussels sprouts, sweet potatoes, or asparagus
  3. A fresh, crisp salad with a tangy vinaigrette

Try different flavor mixes to find your new favorite chicken tenderloin dish.

chicken tender recipes

A Simple Marinade Recipe

Make your chicken tenderloin meals taste better with this easy marinade. It’s been loved for over 25 years. It adds a great flavor to your dinners.

Ingredients

  • 1/4 cup melted butter
  • 1 tablespoon smoked paprika
  • 1 tablespoon Italian seasoning
  • 1 tablespoon brown sugar
  • 1 teaspoon salt
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/4 teaspoon black pepper
  • Optional: 1/4 teaspoon red pepper flakes

Instructions

In a bowl, mix melted butter, smoked paprika, Italian seasoning, brown sugar, salt, garlic powder, onion powder, and black pepper. For a bit of heat, add 1/4 teaspoon of red pepper flakes. Stir until everything is well mixed.

Put the chicken tenderloins in a bag or a shallow dish. Pour the marinade over them, making sure they’re all coated. Cover and chill for at least 15 minutes. Or, for even more flavor, marinate for up to 8 hours.

Before cooking, heat your oven, grill, or stovetop. Cook the chicken as you like. The marinade keeps it moist and adds a rich flavor to your meals.

Don’t use leftover marinade again to avoid contamination. Throw away any leftover marinade after using it on the chicken.

Cooking Time and Temperature

To get baked chicken tenders and grilled chicken tenderloins just right, you need to watch the cooking time and temperature closely. This way, your chicken will be juicy, tender, and safe to eat.

Ideal Cooking Temperatures

For baked chicken tenders, heat your oven to 425 degrees Fahrenheit (220 Celsius). Cook them for 10-15 minutes. They should reach an internal temperature of 165 degrees Fahrenheit (74 Celsius) for safety.

Grilling chicken tenderloins calls for medium-high heat, between 375-400 degrees Fahrenheit (190-205 Celsius). Cook them for 6-8 minutes on each side. Flip them a few times until they hit 165 degrees Fahrenheit (74 Celsius) inside.

How to Check Doneness

The best tool for checking if chicken is done is an instant-read meat thermometer. Stick it into the thickest part of the tenderloin, avoiding bones. It should show 165 degrees Fahrenheit (74 Celsius) or more for the chicken to be safe and fully cooked.

Baked chicken tenders

Let the chicken rest for 5-10 minutes after cooking. This lets the juices spread out, making the chicken more tender and tasty.

Tips for Juicy Chicken

For chicken tender recipes and easy chicken tenderloin meals, the secret is to not overcook. Letting the meat rest is also key. These simple steps will make your chicken tenderloins tender and juicy every time.

Avoiding Overcooking

Overcooking can make chicken dry and tough. Use a meat thermometer to check the chicken tenderloins‘ internal temperature. It should be 165°F (74°C) when cooked. Take it off the heat at 160°F (71°C, as it will rise more while resting.

Resting the Chicken

After cooking, let your chicken tenderloins rest for 3-5 minutes. This lets the juices spread, making the meat tender and flavorful. The temperature will also reach the safe 165°F (74°C) during this time.

By avoiding overcooking and letting the chicken tenderloins rest, you’ll enjoy juicy, tasty chicken tender recipes and easy chicken tenderloin meals every time.

Creative Serving Ideas

Make your chicken tenderloins shine with creative serving ideas. These chicken cuts can be the main attraction in many dishes. You can serve them in saucy entrees, fresh salads, or wraps.

Serving with Sauces

Pair the tender chicken tender recipes with tasty sauces. Honey mustard, barbecue, or ranch dressing can add a fun twist. The healthy chicken tenderloin recipes go great with these sauces, making your meal even better.

Wraps and Salads

For a lighter option, place the chicken tenderloins on a fresh salad. They add a nice protein boost to your greens. You can also wrap them in lettuce or tortillas for a tasty, easy-to-eat meal.

Chicken tender recipes and healthy chicken tenderloin recipes are very versatile. You can add them to stir-fries, pasta dishes, or grain bowls. They make any meal more nutritious and satisfying.

Storing Leftovers

Proper storage of leftovers is crucial for enjoying your chicken tenderloin meals. Cooked chicken tenderloins can stay in the fridge for 3-4 days. Or, you can freeze them for 2-3 months. This way, you can enjoy your meals even longer.

Proper Storage Techniques

To store leftover chicken tenderloins, put them in an airtight container. Then, refrigerate them. This keeps them fresh and prevents harmful bacteria. For longer storage, freeze them for up to a month.

Reheating Instructions

Ready to enjoy your leftover chicken tenderloins? There are a few ways to reheat them. The oven is a good choice, preheat to 350°F (175°C) and reheat for 10 minutes. Or until the chicken is hot.

You can also reheat them in a skillet over medium heat. Or use an air fryer for a crispy result. But, try to avoid microwaving as it can dry out the chicken.

FAQ

What are chicken breast tenderloins?

Chicken breast tenderloins are the tender strips found under chicken breasts. They are lean, quick to cook, and great for many recipes.

What are the nutritional benefits of chicken tenderloins?

Chicken tenderloins are packed with protein and low in calories and fat. A 4-ounce serving has about 25 grams of protein. They are also a good source of essential nutrients.

Why are chicken tenderloins a good choice for weeknight meals?

Chicken tenderloins are tender and soak up flavors well. They cook faster than whole breasts, making them perfect for quick meals.

What essential ingredients are needed for a basic chicken tenderloin recipe?

For a basic recipe, you’ll need 1 pound of chicken tenderloins, 1/4 cup butter, and spices like smoked paprika and Italian seasoning. Also, brown sugar, salt, garlic powder, onion powder, and black pepper are key.

What is the recommended process for preparing chicken tenderloins?

Start by trimming fat and patting the tenderloins dry. Mix your seasonings with melted butter or oil. Let them marinate for 15 minutes to 4 hours for more flavor.

What are the different cooking methods for chicken tenderloins?

You can grill, bake, or sauté chicken tenderloins. Grill for 3-4 minutes per side. Bake at 350°F (175°C) for 25-30 minutes. Sauté in a hot skillet for 3-4 minutes per side.

What are some popular flavor pairings for chicken tenderloins?

Pair chicken tenderloins with herbs like Italian seasoning and spices like smoked paprika. Serve with rice pilaf, roasted veggies, or a fresh salad.

What is a simple marinade recipe for chicken tenderloins?

Mix 1/4 cup melted butter, 1 tablespoon each of smoked paprika and Italian seasoning, and 1 tablespoon brown sugar. Add 1 teaspoon each of salt, garlic powder, and onion powder, and 1/4 teaspoon black pepper. Optional, add 1/4 teaspoon red pepper flakes.

What is the recommended cooking temperature and time for chicken tenderloins?

Bake at 350°F (175°C) for 25-30 minutes. Grill or sauté over medium-high heat for 3-4 minutes per side. Cook until the internal temperature reaches 165°F (74°C).

How can you ensure juicy chicken tenderloins?

Use a meat thermometer to avoid overcooking. Remove the chicken when it hits 160°F (71°C). Let it rest for 3-5 minutes, then it will reach 165°F (74°C).

How can you serve chicken tenderloins in different ways?

Try them with honey mustard, BBQ, or ranch dressing. For a light option, serve sliced over a salad or in lettuce wraps. You can also make chicken tender wraps with tortillas and fresh veggies.

How should you store and reheat leftover chicken tenderloins?

Store leftovers in an airtight container in the fridge for 3-4 days. Freeze for up to 2-3 months. Reheat in a preheated oven at 350°F (175°C) for 10 minutes. Avoid microwaving to prevent drying out.

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