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Chicken Tenderloin with turmeric rice in a plate

Chicken Tenderloin

Safira
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.
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Prep Time 5 minutes
Cook Time 6 minutes
Total Time 11 minutes
Course Dinner, Lunch, Starters
Cuisine American, british
Servings 4
Calories 230 kcal

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
 

  • Combine Chicken Tenders in a bowl with Paprika, Salt, Pepper, Garlic and Rub in a bowl.
  • Heat a pan over high heat, then and add butter.
  • As soon as the butter melts, add Oil and then the Chicken.
  • Add Chicken and cook for 3 minutes each side basting continuously with butter throughout by lifting the pan and holding at an angle.

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

Calories: 230kcalCarbohydrates: 2gProtein: 27gFat: 12gSaturated Fat: 5gPolyunsaturated Fat: 3gMonounsaturated Fat: 3gTrans Fat: 1gCholesterol: 95mgSodium: 487mgPotassium: 501mgFiber: 1gSugar: 1gVitamin A: 706IUVitamin C: 2mgCalcium: 16mgIron: 1mg
Keyword Baked Panko Chicken, Chicken tenders, Oven Chicken tenders
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