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    Home » Healthy Recipes

    28th November 2021 Dinner

    Home » Healthy Recipes

    Chicken Tenderloin

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    This Chicken Tenderloin recipe is for 2 types of Chicken Tenders/Chicken Mini Fillets. One made with simple seasoning and the other is a crispy version made with seasoning and panko breadcrumbs. Both recipes make delicious, tender and juicy chicken strips. Chicken tenders are easy to cook and therefore are perfect to cook for a midweek meal.

    Chicken Tenderloin with turmeric rice in a plate

    What's a Chicken Tenderloin?

    Tenderloins are smaller and thinner then Chicken Breast.

    They are a tapered strip of muscle laying along the inner breast of the Chicken. Each Chicken has 2.

    They will have a white line running down them, which should be removed before cooking. 

    Tenderloins are more tender then Chicken breast. Hence the name. They are also not as dry and take on flavour more readily.

    Both can be used interchangeably but tenderloin cooks quicker.

    They also don't require marinading and shouldn't be marinaded for too long.

    If you wish to use breast instead, flatten slightly using a mallet/rolling pin and placing between 2 sheets of baking paper/cling film.

    Ingredients in Chicken Tenderloin Recipe

    Simple Version

    Chicken tenders – if using frozen,  thaw in the fridge overnight.

    Butter and olive oil – Butter equals loads of flavour.

    Garlic, Salt, Pepper, Paprika, and a rub of your choice – For the Seasoning, I used Birds Eye Lemon Peri Rub.

    Crispy Version

    Chicken Tenders

    Lemon Juice

    Parsley

    Garlic

    Salt

    Black Pepper

    Oil

    Panko Breadcrumbs

    Parmesan or Grana Padana

    How to make Chicken Tenderloin

    Simple Version

    Add the Tenders to a bowl with Paprika, Salt, Black Pepper, Garlic and Rub or Seasoning.

    Chicken Tenders in a bowl with Spices

    Melt Butter in a pan, add Oil and tender. Cook for 3 minutes each side.

    Chicken Tenderloin frying in a pan  with butter and oil

    Chicken Tenderloin with turmeric rice in a plate

    Crispy Version

    Bowl 1 - Mix 1 Egg with Oil, Lemon, Parsley, Garlic, Salt and Pepper.

    Egg, Parsley and other ingredients in a bowl

    Bowl/Plate 2 - Add some Panko to a plate.

    Panko breadcrumb in a plate

    Bowl/Plate 3 - Add Breadcrumbs to a plate with Garlic, Paprika, Parmesan.

    Breadcrumbs and other ingredients in a plate

    Dip the Chicken into bowl 1, then bowl 2 then bowl 3.

    Chciken being dipped in egg bowl

    Place on a lined tray. Spray with a spray Oil and oven bake for 20 - 30 minutes at 200C.

    Chicken tenders on a tray with spray oil on top

    Crispy Chicken Tenders in a plate

    How long to cook Chicken Tenderloin

    Oven

    Bake the tenderloins in the oven at 200 C degrees for 20 to 30 minutes. If not cooked through, check and return to the oven for 3 - 4 minute intervals until no pink remains.

    Stove

    If you are deep frying with a breadcrumb coating, they will take around 6 minutes.

    On the stove they will take 5 - 6 minutes 0r 3 minutes each side.

    Top Tips for cooking Chicken Tenderloin

    Don’t overcook the chicken tenders when stove cooking -  they cook very quickly.

    You can add or skip some of the flavours added in this recipe. It is easily adaptable.

    What to serve with Chicken Tenderloin:

    Best Garlic Mashed Potatoes

    Peri Peri Rice

    Gigi Hadid Pasta

    Roasted Potatoes and Carrots

    Air fryer Asparagus

    Tenderstem Broccoli and Asparagus Quinoa

    Alternative Recipes:

    Panko Chicken

    Air fryer Boneless Chicken Breast

    **if you make something from tiffin and tea, i would love to see your creations! don’t forget to rate this recipe and leave a comment below! we love to hear from you. safira x

    Chicken Tenderloin with turmeric rice in a plate
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    Chicken Tenderloin

    This Chicken Tenderloin recipe is for 2 types of Chicken Tenders/Chicken Mini Fillets. One made with simple seasoning and the other is a crispy version made with seasoning and panko breadcrumbs. Both recipes make delicious, tender and juicy chicken strips. Chicken tenders are easy to cook and therefore are perfect to cook for a midweek meal.

    Course Dinner, Lunch, Starters
    Cuisine American, british
    Keyword Baked Panko Chicken, Chicken tenders, Oven Chicken tenders
    Prep Time 5 minutes
    Cook Time 6 minutes
    Total Time 11 minutes
    Servings 4
    Calories 230 kcal
    Author Safira

    Ingredients

    • 2 tbsp Butter
    • 1 tbsp Vegetable Oil
    • 500 g Chicken Tenders
    • 2 tsp Smoked Paprika or Sweet
    • 1/2 tsp Salt
    • 1/4 tsp Black Pepper
    • 4 cloves Garlic Crushed
    • 1 tbsp Rub or Seasoning of choice I used Birds Eye Peri Lemon

    Instructions

    1. Combine Chicken Tenders in a bowl with Paprika, Salt, Pepper, Garlic and Rub in a bowl.

    2. Heat a pan over high heat, then and add butter.

    3. As soon as the butter melts, add Oil and then the Chicken.

    4. Add Chicken and cook for 3 minutes each side basting continuously with butter throughout by lifting the pan and holding at an angle.

    Recipe Notes

    Crispy Chicken Tenders

    Bowl 1 - Mix 1 Egg with 2 tbsp Oil, 2 tbsp Lemon Juice, 1 tsp Dry Parsley, 2 tsp Garlic Granules, 3/4 tsp Salt and 1/4 tsp Pepper in a bowl.

    Plate 2 - Add 1 cup Panko Breadcrumbs to a plate.

    Plate 3 - Add 1/2 cup regular Breadcrumbs to a plate with 1 tsp Garlic Granules, 1/4 tsp Onion Powder, 1 tsp Smoked Paprika, 1/4 cup Parmesan to a bowl.

    Dip the Chicken into bowl 1, then bowl 2 then bowl 3.

    Place on a lined tray. Spray with a spray Oil and oven bake for 20 - 30 minutes at 200C.

    How long to cook Chicken Tenderloin

    Oven

    Bake the tenderloins in the oven at 200 C degrees for 20 to 30 minutes. If not cooked through, check and return to the oven for 3 - 4 minute intervals until no pink remains.

    Stove

    If you are deep frying with a breadcrumb coating, they will take around 6 minutes.

    On the stove they will take 5 - 6 minutes 0r 3 minutes each side.

    Nutrition Facts
    Chicken Tenderloin
    Amount Per Serving
    Calories 230 Calories from Fat 108
    % Daily Value*
    Fat 12g18%
    Saturated Fat 5g31%
    Trans Fat 1g
    Polyunsaturated Fat 3g
    Monounsaturated Fat 3g
    Cholesterol 95mg32%
    Sodium 487mg21%
    Potassium 501mg14%
    Carbohydrates 2g1%
    Fiber 1g4%
    Sugar 1g1%
    Protein 27g54%
    Vitamin A 706IU14%
    Vitamin C 2mg2%
    Calcium 16mg2%
    Iron 1mg6%
    * Percent Daily Values are based on a 2000 calorie diet.

     

     

     

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    hey...I’m safira! I share accessible Global Recipes as well as Baking recipes for home cooks. One of my passions is to teach home cooks to become more confident in the kitchen and this comes with time and experience.

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