Top 6 Healthy Chicken Tenderloin Recipes

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Whoever said that cooking is an exact science never met chicken tenderloins. These little strips of meat are like the chameleons of the poultry world – they can adapt to any flavor profile or cooking method you throw at them. Do you want them baked? No problem.

For those of you who are new to the world of chicken tenderloins, let me break it down for you. They’re essentially the tender, inner muscle that runs along the breastbone of the chicken.

Don’t worry, you don’t need to be a butcher to get your hands on them – most supermarkets sell them pre-packaged for your convenience. But what makes them so great? Well, for starters, they’re quick to cook.

Because they’re smaller and more tender than other cuts of chicken, they cook in a flash. And because they’re so lean, they’re a healthier alternative to other cuts of chicken.

But the real magic of chicken tenderloins lies in their versatility. They’re like the culinary equivalent of a Swiss Army knife – you can use them for just about anything. Do you want to make a stir-fry? Chicken tenderloins.

Do you want to make a salad? Chicken tenderloins. Do you want to make tacos, skewers, pasta dishes, or even chicken and waffles? You guessed it – chicken tenderloins.

So whether you’re a busy parent looking for meal ideas, a college student on a budget, or just a foodie in search of new recipes, chicken tenderloins are the perfect ingredient for your next culinary adventure.

So go ahead, get creative, and see what kind of deliciousness you can whip up with these little strips of magic.

What Are Chicken Tenderloin?

Chicken tenderloins, also known as chicken tenders or tenderloin strips, are a specific part of the chicken breast meat that is long, thin, and more tender than other parts of the breast.

They are located on the underside of the breast and are sometimes referred to as the “inner fillet.” Chicken tenderloins are boneless, skinless, and typically very lean, with a mild flavor that makes them a popular choice for a wide variety of dishes.

They are commonly used in restaurants for popular items like chicken tenders, chicken strips, and chicken fingers, and can be found in most grocery stores either fresh or frozen.

Chicken tenderloins are versatile ingredients that can be cooked in a variety of ways, making them a popular choice for home cooks as well.

Ingredients:

• 1 lb. chicken tenderloins
• 1 tsp. salt
• 1/2 tsp. black pepper
• 1 tsp. garlic powder
• 2 tbsp. olive oil

Instructions For Preparation and Cooking:

1. Preheat the oven to 400°F (200°C).
2. In a small bowl, mix the salt, black pepper, and garlic powder.
3. Place the chicken tenderloins in a large bowl, and sprinkle the seasoning mixture over the chicken. Toss to coat evenly.
4. In a large oven-safe skillet, heat the olive oil over medium-high heat. Once hot, add the chicken tenderloins to the skillet.
5. Cook the chicken for 2-3 minutes on each side, or until golden brown.
6. Transfer the skillet to the oven and bake for an additional 10-12 minutes, or until the chicken is cooked through and no longer pink in the center.
7. Remove the skillet from the oven and let the chicken rest for a few minutes before serving.

This basic recipe is perfect for when you want a simple, flavorful chicken dish that can be easily customized with your favorite side dishes or sauces. You can also experiment with different seasoning blends, such as Italian seasoning, paprika, or cumin, to give the chicken a different flavor profile.

Healthy Chicken Tenderloin Recipes

Great choices! Here are 6 healthy chicken tenderloin recipes:

1. Grilled Chicken Tenderloin Salad

Ingredients:

• 1 lb. chicken tenderloins
• 2 tbsp. olive oil
• Salt and pepper
• 8 cups mixed greens
• 1 cup cherry tomatoes, halved
• 1 avocado, diced
• 1/4 cup red onion, thinly sliced
• 2 tbsp. balsamic vinegar
• 1 tsp. Dijon mustard

Instructions:

1. Preheat a grill or grill pan to medium-high heat.
2. Brush the chicken tenderloins with olive oil and season with salt and pepper.
3. Grill the chicken for 4-5 minutes on each side, or until cooked through.
4. In a large bowl, toss the mixed greens, cherry tomatoes, avocado, and red onion.
5. In a small bowl, whisk together the balsamic vinegar and Dijon mustard.
6. Slice the chicken and arrange it on top of the salad. Drizzle with the balsamic vinaigrette and serve.

2. Baked Lemon-Pepper Chicken Tenderloins

Ingredients:

• 1 lb. chicken tenderloins
• 2 tbsp. olive oil
• 2 tbsp. lemon juice
• 1 tbsp. honey
• 1 tsp. black pepper
• 1/2 tsp. garlic powder
• Salt to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. In a small bowl, whisk together the olive oil, lemon juice, honey, black pepper, garlic powder, and salt.
3. Place the chicken tenderloins in a baking dish and pour the marinade over them. Toss to coat evenly.
4. Bake the chicken for 15-20 minutes, or until cooked through and no longer pink in the center.
5. Serve hot with your favorite sides, such as roasted vegetables or quinoa.

3. Stir-Fried Chicken Tenderloin and Vegetable

Ingredients:

• 1 lb. chicken tenderloins, sliced into thin strips
• 2 tbsp. vegetable oil
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 1 small onion, sliced
• 2 cloves garlic, minced
• 1/2 cup snow peas
• 1/4 cup low-sodium soy sauce
• 1 tbsp. cornstarch
• 1 tbsp. honey
• 1 tsp. sesame oil
• Salt and pepper to taste

Instructions:

1. In a small bowl, whisk together the soy sauce, cornstarch, honey, and sesame oil. Set aside.
2. In a large wok or skillet, heat the vegetable oil over high heat.
3. Add the chicken to the skillet and stir-fry for 2-3 minutes, or until browned.
4. Add the bell peppers, onion, garlic, and snow peas to the skillet and stir-fry for an additional 3-4 minutes, or until the vegetables are tender-crisp.
5. Pour the soy sauce mixture over the chicken and vegetables and stir to combine.
6. Cook for 1-2 minutes, or until the sauce has thickened and the chicken is cooked through.
7. Season with salt and pepper to taste and serve hot with rice or noodles.

4. Chicken Tenderloin Skewers with Pineapple and Bell Peppers

Ingredients:

• 1 lb. chicken tenderloins, cut into bite-sized pieces
• 1 red bell pepper, cut into bite-sized pieces
• 1 green bell pepper, cut into bite-sized pieces
• 1/2 pineapple, cut into bite-sized pieces
• 2 tbsp. olive oil
• 2 tbsp. honey
• 1 tsp. smoked paprika
• 1/2 tsp. garlic powder
• Salt and pepper to taste

Instructions:

1. Preheat a grill or grill pan to medium-high heat.
2. In a small bowl, whisk together the olive oil, honey, smoked paprika, garlic powder, salt, and pepper.
3. Thread the chicken, bell peppers, and pineapple onto skewers, alternating between the ingredients.
4. Brush the skewers with the honey mixture.
5. Grill the skewers for 8-10 minutes, or until the chicken is cooked through and no longer pink in the center.
6. Serve hot with your favorite sides, such as rice or a salad.

5. Chicken Tenderloin and Broccoli Alfredo

Ingredients:

• 1 lb. chicken tenderloins, cut into bite-sized pieces
• 1 head of broccoli, cut into bite-sized florets
• 8 oz. fettuccine pasta
• 2 tbsp. butter
• 2 cloves garlic, minced
• 1 cup heavy cream
• 1/2 cup grated Parmesan cheese
• Salt and pepper to taste

Instructions:

1. Cook the fettuccine according to the package instructions. Drain and set aside.
2. In a large skillet, heat the butter over medium-high heat.
3. Add the chicken to the skillet and cook for 5-6 minutes, or until browned and no longer pink in the center. Remove from the skillet and set aside.
4. Add the broccoli to the skillet and sauté for 3-4 minutes, or until tender-crisp.
5. Add the garlic to the skillet and sauté for an additional 30 seconds.
6. Pour the heavy cream into the skillet and stir to combine. Cook for 2-3 minutes, or until the sauce has thickened.
7. Add the cooked fettuccine, chicken, and Parmesan cheese to the skillet and toss to coat in the sauce.
8. Season with salt and pepper to taste and serve hot.

6. Spicy Chicken Tenderloin Tacos

Ingredients:

• 1 lb. chicken tenderloins, cut into bite-sized pieces
• 1 tbsp. chili powder
• 1 tsp. cumin
• 1/2 tsp. garlic powder
• 1/2 tsp. onion powder
• 1/2 tsp. paprika
• Salt and pepper to taste
• 1 tbsp. vegetable oil
• 8 small flour tortillas
• Toppings: sliced avocado, shredded lettuce, chopped tomatoes, shredded cheese, salsa

Instructions:

1. In a small bowl, whisk together the chili powder, cumin, garlic powder, onion powder, paprika, salt, and pepper.
2. Add the chicken to the bowl and toss to coat evenly.
3. In a large skillet, heat the vegetable oil over medium-high heat.
4. Add the chicken to the skillet and cook for 5-6 minutes, or until browned and no longer pink in the center.
5. Warm the tortillas in a microwave or on a griddle.
6. Assemble the tacos with the cooked chicken and your favorite toppings.

What do you eat with Chicken Tenderloins?

There are many delicious side dishes that you can eat with chicken tenderloins, depending on your personal preferences and the flavors you want to pair with the chicken. Here are some ideas:

1. Grilled or roasted vegetables, such as asparagus, zucchini, or bell peppers.
2. Rice or quinoa, can be cooked with different herbs and spices for added flavor.
3. Baked potatoes or sweet potatoes.
4. Salad with greens, tomatoes, cucumber, and other fresh vegetables.
5. Steamed or roasted broccoli or cauliflower.
6. Roasted or mashed sweet potatoes.
7. Corn on the cob.
8. Garlic bread or a fresh baguette.
9. Sautéed mushrooms or onions.
10. Grilled pineapple or other grilled fruits.

The options are endless, and you can experiment with different flavors and seasonings to find the perfect pairing for your chicken tenderloins.

Tips For Cooking with Chicken Tenderloins

Choosing the right cut of chicken tenderloins

When buying chicken tenderloins, look for cuts that are uniform in size and shape, which will ensure even cooking. Avoid any tenderloins that are discolored or have a strong odor, as this may indicate spoilage.

Marinating chicken tenderloins for more flavor

Marinating chicken tenderloins can add flavor and help keep the chicken moist during cooking. To marinate, simply place the chicken in a sealable plastic bag or container with your desired marinade ingredients and refrigerate for at least 30 minutes or up to overnight.

Cooking chicken tenderloins to the right temperature

To ensure that chicken tenderloins are safe to eat, it is important to cook them to an internal temperature of 165°F (74°C). To check the temperature, use a meat thermometer inserted into the thickest part of the tenderloin. Avoid overcooking, as this can cause the chicken to become dry and tough.

FAQs about Chicken Tenderloin Recipes

Conclusion

Chicken tenderloins are a versatile and convenient ingredient to use in meal planning. Whether you’re looking for a simple weeknight meal or a more elaborate dish, chicken tenderloins can be incorporated into a variety of recipes to suit your tastes and preferences.

In this article, we’ve explored some basic, healthy, and creative recipes that feature chicken tenderloins, from grilled salads to spicy tacos. We’ve also provided some tips and techniques for choosing, marinating, and cooking chicken tenderloins to ensure delicious and safe meals.

Overall, chicken tenderloins are a great choice for anyone looking for a quick and easy protein source that can be prepared in a variety of ways. Whether you’re new to cooking or an experienced chef, there are endless possibilities for using chicken tenderloins in your meals. So go ahead and give it a try – you might just be surprised by how delicious and versatile this ingredient can be!

Chicken Tenderloin Recipes

Try this basic chicken tenderloin recipe! With just a few simple ingredients and under 30 minutes, you can have a delicious and healthy main dish that the whole family will love. Perfect for busy weeknights or lazy weekends.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 12 minutes mins

Total Time 22 minutes mins

Course Main Course

Cuisine American

Servings 4

Calories 165 kcal

Ingredients

  

• 1 lb. chicken tenderloins
• 1 tsp. salt
• 1/2 tsp. black pepper
• 1 tsp. garlic powder
• 2 tbsp. olive oil

Instructions

 

• Preheat the oven to 400°F (200°C).
• In a small bowl, mix the salt, black pepper, and garlic powder.
• Place the chicken tenderloins in a large bowl, and sprinkle the seasoning mixture over the chicken. Toss to coat evenly.
• In a large oven-safe skillet, heat the olive oil over medium-high heat. Once hot, add the chicken tenderloins to the skillet.
• Cook the chicken for 2-3 minutes on each side, or until golden brown.
• Transfer the skillet to the oven and bake for an additional 10-12 minutes, or until the chicken is cooked through and no longer pink in the center.
• Remove the skillet from the oven and let the chicken rest for a few minutes before serving.

Notes

Nutrition Facts:

Here are the approximate nutrition facts for a basic chicken tenderloin recipe per serving (assuming 4 servings total):

• Calories: 165
• Protein: 27g
• Fat: 4g
• Carbohydrates: 0g
• Fiber: 0g
• Sugar: 0g
• Sodium: 290mg

Please note that these are estimated values and may vary based on the specific ingredients and preparation method used. Additionally, nutrition facts may differ for the various chicken tenderloin recipes mentioned in this article.

Keyword Chicken Tenderloin, Chicken Tenderloin Recipe

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