Easy Chicken Tenderloin Recipes That Will Transform Your Weeknight Dinners

Looking for a quick, healthy, and flavorful dinner option? Pan-seared chicken tenderloins are a perfect choice! Ready in just 15 minutes, these tender, juicy cuts of chicken offer a world of versatility and taste. Whether marinated, crumbed, or cooked in a simple garlic butter sauce, chicken tenderloins have earned their place as a timeless favourite in kitchens worldwide.

Believed to have originated from the need to utilize every part of the chicken, tenderloins are prized for their soft texture and ease of preparation. Historically, they were a staple in rustic kitchens, and today, they are cherished by chefs and home cooks alike. From grilled delicacies to fried classics, this cut adapts to nearly every recipe, making it a go-to for busy weeknights or special occasions.

What Are Chicken Tenders?

Chicken tenders, also known as mini fillets in the UK, are thin strips of meat located underneath the chicken breast. They measure about 1 1/2 inches wide and 5 inches long, making them ideal for quick cooking methods. These tenderloins are naturally moist and tender, making them a favourite for recipes requiring minimal cooking time.

With their high protein content and low-fat profile, chicken tenderloins are an excellent option for those seeking a healthy meal. Whether grilled, fried, baked, or used in stir-fries and skewers, they’re versatile enough to fit any meal plan.

Ingredients

• Chicken tenders: Use fresh or frozen tenderloins thawed overnight in the fridge.
• Butter and olive oil: Add richness and flavour. Substitute with avocado oil for a healthier option.
• Garlic: Fresh or jarred (1 teaspoon per clove).
• Spices: Salt, pepper, paprika, Italian seasoning, onion powder, and red chilli flakes.
• Sweetener: Brown sugar, maple syrup, or honey for caramelization.
• Tamari: A gluten-free soy sauce alternative.

Chicken Tender Recipes: Quick and Easy Options

One of the best things about chicken tenderloins is their versatility. Here are some recipe ideas to suit every occasion:

• Busy Weeknights: Air-fried or skillet-cooked garlic butter tenders are quick to prepare and packed with flavour.
• Healthier Meals: Try oven-baked tenderloins with a light seasoning mix to cut down on oil while keeping the meat juicy.
• Special Occasions: Crumbed tenders are a crowd-pleaser. Toast breadcrumbs first for a golden, crisp coating without the mess of deep-frying.

Personal Tip: On busy weeknights, I prepare a large batch of garlic butter skillet tenders for my family. They’re quick, delicious, and always a hit!

How Many Calories in Chicken Tenderloins?

How to Remove the Tendon from a Chicken Tenderloin

The white tendon running through chicken tenderloins is edible but can be unpleasant to chew. Here’s the best method for removing it cleanly:

1. Place the tendon between the tines of a fork.
2. Hold the tendon with a paper towel for grip.
3. Pull it in one forceful motion while pressing the tender with the fork.

In seconds, the tendon is removed without damaging the meat, leaving you with perfectly tender pieces ready for cooking.

How to Make Chicken Tenders

Step 1: Marinate the Chicken

Combine chicken tenderloins with buttermilk, paprika, garlic powder, cayenne, and salt in a large sealable bag. Massage the chicken until evenly coated and let it sit for 20 minutes. This ensures juicy, flavorful results.

Step 2: Prepare the Spice Mix

Melt butter and whisk in Italian seasoning, salt, and pepper. For breaded tenders, mix panko breadcrumbs, parmesan cheese, and flour.

Step 3: Cook the Chicken

• Oven: Preheat to 350°F (180°C). Place tenderloins on a parchment-lined baking sheet and bake for 25-30 minutes, until the internal temperature reaches 165°F.
• Skillet: Heat olive oil over medium heat and cook tenderloins for 3-4 minutes per side, until golden and crispy.

Step 4: Enhance the Flavor

Deglaze the skillet with a splash of water or chicken stock to capture the extra flavour. Garnish with parsley or basil before serving.

Why This Recipe Works

This pan-seared chicken tenderloin recipe skips the breading, focusing on a flavorful spice mix to create juicy, crisp, and tender results. With their low calorie and fat content, chicken tenderloins are a healthy, protein-packed choice. Oven-baking reduces excess oil, while marinating ensures the meat stays moist and flavorful.

Top Tips for Perfect Chicken Tenders

• Use a thermometer to ensure the chicken reaches 165°F, avoiding dryness.
• Pat tenderloins dry before cooking for a crispier finish.
• Allow chicken to rest at room temperature for 20 minutes before cooking for even results.
• Toast breadcrumbs for a golden, even crust.

Variations

• Asian-Style: Use soy, garlic, ginger, and gochujang for bold, savoury flavours.
• Indian-Spiced: Marinate with curry powder, coriander, and red chilli for a vibrant twist.
• Chicken Parmesan: Add marinara sauce and mozzarella, then broil until bubbly.

Storage Instructions

• Refrigerator: Store leftovers in an airtight container for 3-4 days.
• Freezer: Freeze-cooled tenderloins in a zip-lock bag for up to 2 months.

Conclusion:

By following these steps and tips, you’ll have perfectly pan-seared chicken tenderloins that are quick, healthy, and incredibly delicious. Whether for a casual family dinner or a special occasion, this recipe is sure to impress.

Try it today and discover why chicken tenderloins are a favourite in kitchens around the world!

FAQs

• Can I use frozen tenderloins?

Yes, but ensure they are thawed overnight for even cooking and better flavour.

• What is the tenderloin of a chicken?

It’s a small, tender cut located beneath the breast, prized for its soft texture and versatility.

• Are chicken tenderloins healthier than breasts?

Tenderloins are smaller, and slightly higher in fat, but cook faster and retain more moisture than breasts.

• How do I make chicken tenderloin crispy?

Pat the tenderloins dry, coat them in seasoned breadcrumbs, and cook at high heat for a golden finish.