Looking for a quick, healthy, and flavorful dinner option? Pan-seared chicken tenderloins are ready in just 25 minutes, offering versatility in every dish. Whether marinated, crumbed, or cooked in garlic butter sauce, these juicy, tender cuts have earned their place as a kitchen favorite.
Originating from the need to use every part of the chicken, tenderloins were a staple in rustic kitchens. Today, they’re cherished for their soft texture and ease of preparation. With high protein and low fat, they’re perfect for healthy meals, whether grilled, fried, or baked, fitting any meal plan.
Check out this Spicy Garlic Parmesan Chicken Skewers recipe for more quick and delicious meal ideas.
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.
How to Make Chicken Tenderloin:
When it comes to chicken tenderloins, their versatility shines. On busy nights, I often air-fry or skillet-cook garlic butter tenders. These are quick to prepare, bursting with flavor, and always a hit!
For a healthier option, oven-baked tenderloins with light seasoning are just as juicy without the excess oil. Crumbed tenders are a favorite for special occasions, toasted breadcrumbs creating a golden, crispy coating without deep frying.
Marinate the Chicken
Combine the tenderloins with buttermilk, paprika, garlic powder, cayenne, and salt in a large bag. Massage it to coat evenly and let it sit for 10 minutes to lock in flavors.
Prepare the Spice Mix
Melt butter and whisk in Italian seasoning, salt, and pepper. For breaded tenders, combine panko breadcrumbs, parmesan cheese, and flour.
Cook the Chicken
- Oven: Preheat to 350°F (180°C). Bake for 25-30 minutes until internal temperature reaches 165°F.
- Skillet: Heat olive oil and cook for 3-4 minutes on each side, achieving a golden and crispy finish.
Enhance the Flavor
Deglaze the skillet with a water or chicken stock splash to capture extra flavor. Garnish with parsley or basil before serving.
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 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:
- Place the tendon between the tines of a fork.
- Hold the tendon with a paper towel for grip.
- 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.
Mistakes to Avoid
To ensure your chicken tenderloins come out perfect every time, here are a few common mistakes to avoid:
- Overcooking: Always use a thermometer to ensure the chicken reaches 165°F. This helps avoid dryness and keeps the chicken juicy.
- Skipping Drying: Don’t skip patting the tenderloins dry before cooking. This step ensures a crispier and more flavorful finish.
- Underseasoning: Make sure to season generously with spices to bring out the full flavor of the tenderloins.
Pairing ideas for Chicken Tenderloin
Looking for the perfect sides and drinks to complement your chicken tenderloins? Here are some great pairing ideas:
- Side Dishes: Chicken tenderloins pair perfectly with mashed potatoes, roasted vegetables, or a fresh green salad. These sides complement the juicy, tender meat wonderfully.
- Dipping Sauces: Try tangy honey mustard or rich garlic aioli for an extra burst of flavor with each bite.
Storing Tips
Want to store your leftovers properly? Here’s how to keep your chicken tenderloins fresh:
- Refrigerate: Leftovers can be stored in an airtight container for up to 3-4 days. Reheat in the oven for the best texture.
- Freeze: If you want to store them longer, freeze the cooked tenderloins in a zip-lock bag for up to 2 months. Just thaw and reheat when ready to enjoy.
- Reheat: To keep the crispiness, reheat in the oven. If in a hurry, the microwave works, but you’ll lose some of that crisp texture.
Wrapping up:
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.
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.
Chicken tenderloin
Equipment
- Skillet or frying pan
- Mixing Bowl
- Tongs
- Measuring spoons
- Knife & cutting board
- Fork (for removing tendon, if needed)
- Baking sheet (if using oven method)
- Brush (for applying butter or oil)
Ingredients
- 1.25 to 1.75 lbs chicken tenderloins
- 1.5 tbsp butter
- 1.5 tsp garlic
- ¾ tsp salt
- ¾ tsp black pepper
- ¾ tsp paprika
- ¾ tsp Italian seasoning
- ½ tsp onion powder
- ½ tsp red chili flakes
- 1.5 tbsp honey, brown sugar, or maple syrup
- 1.5 tbsp soy sauce
Instructions
Step 1: Marinate the Chicken
- Place chicken tenderloins in a bowl.
- Add salt, pepper, paprika, garlic, Italian seasoning, and a splash of tamari.
- Mix well and let marinate for 20 minutes (optional but recommended).
Step 2: Prepare the Cooking Surface
- Heat a skillet over medium heat and add butter and olive oil.
Step 3: Cook the Chicken
- Place tenderloins in the skillet, making sure they are not overcrowded.
- Cook for 3-4 minutes per side until golden brown and the internal temperature reaches 165°F (75°C).
- (Oven Method Alternative)
- Preheat oven to 350°F (180°C).
- Place marinated tenderloins on a lined baking sheet.
- Bake for 25-30 minutes, flipping halfway.
Step 4: Enhance the Flavor
- Deglaze the pan with a splash of water or chicken stock for extra flavor.
- Brush with honey or butter for a richer taste.
Step 5: Rest and Serve
- Let the chicken rest for 5 minutes before serving for maximum juiciness.
- Garnish with fresh herbs like parsley or basil.