Chicken Tenderloins Recipes

Introduction

Chicken tenderloins, often hailed as the most succulent part of the chicken, offer a versatile canvas for a myriad of flavors and cooking techniques. Whether you’re a seasoned chef or a kitchen novice, mastering chicken tenderloin recipes can transform your mealtime into a delightful culinary adventure. This article is your ultimate guide to navigating the delicious world of chicken tenderloin recipes, packed with expert advice, nutritional insights, and mouth-watering recipes guaranteed to please any palate.

How to Cook Chicken Tenderloins    

Cooking chicken tenderloins can be a quick and tasty option for any meal, offering a variety of methods to suit your taste and convenience. 

Basic Seasoning Mix for Chicken Tenderloins

• Paprika: 1 tablespoon
  • Adds a sweet-smoky flavor and a vibrant color.
• Garlic Powder: 1 teaspoon
  • Provides a mellow, savory undertone.
• Onion Powder: 1 teaspoon
  • Offers a slightly sweet, savory depth.
• Dried Oregano: 1 teaspoon
  • Contributes a subtle earthiness with a hint of sweetness.
• Dried Thyme: 1 teaspoon
  • Adds a slight minty, yet savory flavor.
• Salt: 1 teaspoon (adjust to taste)
  • Enhances the overall flavor of the seasoning and the chicken.
• Black Pepper: ½ teaspoon (adjust to taste)
  • Offers a mild heat and sharpness, rounding out the seasoning mix.
• Cayenne Pepper (optional): ¼ teaspoon
  • Adds a spicy kick for those who enjoy a bit of heat.

Instructions:

1. Mix all the ingredients in a small bowl until well combined.
2. Apply the seasoning to the chicken tenderloins evenly on both sides. You can do this by sprinkling the mix over the chicken and then rubbing it in with your hands to ensure good coverage.
3. Marinate (optional): For deeper flavor, you can let the seasoned chicken tenderloins marinate in the refrigerator for 30 minutes to an hour before cooking. However, this step is optional and depends on your available time.
4. Cook the chicken using your preferred method, such as grilling, baking, pan-frying, or air frying, until the internal temperature reaches 165°F (74°C).

This seasoning mix is customizable. Feel free to adjust the quantities based on your taste preferences or add other herbs and spices you enjoy. Adding a bit of lemon zest or a squeeze of lemon juice can also introduce a bright, citrusy note, making the chicken even more flavorful.

Air Fryer Chicken Tenderloins

• Preheat your air fryer to 400°F (200°C). This step ensures even cooking.
• Season the chicken tenderloins to your liking. You can use a simple seasoning of salt, pepper, and garlic powder, or opt for a marinade.
• Arrange the tenderloins in a single layer in the air fryer basket. Avoid overlapping them for even cooking.
• Cook for 7-10 minutes, flipping halfway through the cooking time. Cooking times may vary based on the thickness of the tenderloins and the specific air fryer model.
• Check the internal temperature with a meat thermometer. Chicken is safe to eat when the internal temperature reaches 165°F (74°C).

How Long to Bake Chicken Tenderloins at 350°F

• Preheat your oven to 350°F (175°C).
• Season or marinate the tenderloins as desired.
• Place the chicken in a single layer in a baking dish.
• Bake for 20-25 minutes, or until the internal temperature reaches 165°F (74°C). Thinner tenderloins may require less time, so it’s a good idea to start checking them after 15 minutes.

Chicken Tenderloin Pan Fry

• Heat a large skillet over medium-high heat. Add a small amount of oil or butter to coat the bottom of the pan.
• Season the tenderloins as desired.
• Cook the chicken for 3-4 minutes on each side, or until golden brown and cooked through. The internal temperature should reach 165°F (74°C).

Chicken Tenderloins in Crockpot

• Season the chicken tenderloins.
• Place them at the bottom of the crockpot. You can add a sauce or broth at this point for added flavor and moisture.
• Cover and cook on low for 4-6 hours or on high for 2-3 hours, until the chicken is tender and reaches an internal temperature of 165°F (74°C).

Each method offers its unique texture and flavor to the chicken tenderloins. Experimenting with different seasonings and cooking times will help you find your preferred method. Remember, no matter which cooking method you choose, ensuring the chicken reaches an internal temperature of 165°F (74°C) is crucial for safety.

Nutritional Insights  

Chicken tenderloins are a lean source of protein and have a relatively low calorie count, making them a popular choice for those looking to maintain or lose weight while ensuring they get enough protein in their diet. Here’s a closer look at the nutritional insights for chicken tenderloins, focusing on their calorie and protein content.

Chicken Tenderloin Calories

A 4-ounce (about 113 grams) serving of raw chicken tenderloins typically contains around 110 to 120 calories. When cooked, the calorie count can slightly change depending on the cooking method and any added ingredients like oil, sauces, or marinades. For instance, air frying or grilling with minimal added fat keeps the calorie count lower compared to frying in oil.

Chicken Tenderloin Protein

The same 4-ounce serving of chicken tenderloins provides about 26 grams of protein. This makes chicken tenderloins an excellent source of protein, which is essential for muscle repair and growth, hormone production, and overall health. The high protein content, combined with low fat and calories, makes chicken tenderloins particularly appealing for athletes, bodybuilders, and anyone looking to increase their protein intake without consuming too many calories.

Nutritional Summary

• Calories: 110-120 per 4 ounces (raw)
• Protein: Approximately 26 grams per 4 ounces

These values are approximate and can vary based on the exact size of the tenderloins and any additional ingredients used during cooking. Chicken tenderloins also provide other nutrients, such as B vitamins, particularly niacin and B6, which are important for energy metabolism and cardiovascular health, as well as minerals like phosphorus and selenium.

Recipe Variations    

Cooking frozen chicken tenderloins, whether in an air fryer or using other methods, is convenient and saves time, as there’s no need to thaw them first. Here are variations for cooking frozen chicken tenderloins in an air fryer and other methods, ensuring you get delicious results every time.

Frozen Chicken Tenderloins in Air Fryer

Ingredients:

• Frozen chicken tenderloins
• Olive oil or cooking spray (optional)
• Seasoning blend of your choice (refer to the seasoning mix provided earlier, but apply it after initially cooking the tenderloins for a bit)

Instructions:

1. Preheat the air fryer to 360°F (182°C). This helps in cooking the chicken tenderloins evenly.
2. Lightly Oil: If you prefer, you can lightly brush the frozen chicken tenderloins with olive oil or use cooking spray. This step is optional but helps the seasoning stick better and promotes a golden crust.
3. Cook: Place the frozen chicken tenderloins in the air fryer basket in a single layer, ensuring they do not overlap. Cook for 10-12 minutes.
4. Season: After the initial cooking time, pause the air fryer and season the partially cooked tenderloins with your seasoning blend. Then, continue to cook for another 5-7 minutes, or until the internal temperature reaches 165°F (74°C), flipping halfway through.
5. Rest: Let the chicken rest for a few minutes before serving. This ensures the juices redistribute, making the chicken moist.

Cooking Frozen Chicken Tenderloins (General Method)

For those who do not have an air fryer, you can still enjoy delicious frozen chicken tenderloins by baking, pan-frying, or slow cooking.

Oven Baking:

• Preheat oven to 375°F (190°C).
• Arrange: Place frozen tenderloins on a baking sheet. Lightly oil and season if desired.
• Bake for 25-30 minutes, flipping halfway through, until the internal temperature reaches 165°F (74°C).

Pan-Frying:

• Heat a bit of oil in a skillet over medium heat.
• Cook: Add the frozen tenderloins, cover, and cook for about 10 minutes, flipping occasionally. Then, uncover, season, and continue to cook for another 5-10 minutes until fully cooked.

Slow Cooker:

• Layer: Place frozen tenderloins in the slow cooker.
• Season: Add your desired seasoning and a little broth or water to prevent drying out.
• Cook: Cover and cook on low for 6-8 hours or on high for 3-4 hours until the chicken is tender and fully cooked.

Each cooking method can yield delicious results, but the air fryer method is particularly efficient for achieving a crispy exterior while keeping the interior juicy. Remember to always ensure chicken reaches an internal temperature of 165°F (74°C) to be safely consumed.

Best pairing for Chicken Tenderloins

Combining succulent chicken tenderloins with ditalini pasta creates a delightful symphony of flavors and textures. The chicken tenderloins, known for their tenderness and versatility, pair beautifully with the small, tube-shaped ditalini pasta, which excellently catches and holds onto sauces and dressings. Imagine the chicken tenderloins, seasoned and cooked to perfection, nestled atop a bed of al dente ditalini pasta. The pasta, perhaps tossed in a light, aromatic herb sauce or a rich, creamy Alfredo, complements the chicken’s juiciness, making each bite a perfect balance of protein and carb.

Cooking Tips    

Cooking chicken tenderloins properly ensures they are juicy and flavorful. Whether baking or cooking on the stove, here are tips and guidelines to achieve the best results.

How Long to Bake Chicken Tenderloins

Baking chicken tenderloins is a straightforward method that yields tender and juicy meat. Here’s how to do it:

• Preheat your oven to 375°F (190°C). This temperature is ideal for cooking chicken tenderloins through while keeping them moist.
• Prepare the chicken by seasoning or marinating them according to your preference.
• Arrange the tenderloins in a single layer on a baking sheet or in a baking dish. If you want to keep them particularly moist, you can cover them with foil.
• Bake for 20-25 minutes. The exact time can vary depending on their size and thickness. Start checking for doneness at the 15-minute mark to prevent overcooking.
• Check the internal temperature with a meat thermometer. Chicken is safe to eat when it reaches an internal temperature of 165°F (74°C).

How to Cook Chicken Tenderloins on Stove

Cooking chicken tenderloins on the stove allows for more control over the cooking process and can add a delicious sear to the meat. Here’s how:

• Season the tenderloins with your chosen spices or a marinade.
• Heat a skillet over medium-high heat. Add a little oil to coat the bottom of the pan, choosing an oil with a high smoke point, like canola or vegetable oil, for best results.
• Add the chicken tenderloins to the hot pan in a single layer, making sure not to overcrowd the pan. If necessary, cook in batches.
• Cook for about 3-4 minutes on one side, then flip and cook for another 3-4 minutes on the other side. The exact time will depend on the thickness of the tenderloins.
• Check for doneness by ensuring the internal temperature reaches 165°F (74°C) or by cutting into a tenderloin to ensure it’s no longer pink in the center.

Additional Cooking Tips

• Resting: Let the chicken rest for a few minutes after cooking. This allows the juices to redistribute throughout the meat, making it more tender and flavorful.
• Even Cooking: If the tenderloins vary significantly in thickness, you can pound them to an even thickness for more uniform cooking.
• Avoid Overcooking: Overcooked chicken tenderloins can become dry and tough. Keep a close eye on them, especially because they cook quickly due to their small size.
• Safe Cooking Practices: Always use a clean plate for cooked chicken, and never reuse plates or utensils that touched raw chicken without washing them first to avoid cross-contamination.

Reheating Tips

Reheating chicken tenderloins properly can help maintain their moisture and flavor, preventing them from becoming dry or rubbery. Here are tips for reheating chicken tenderloins using various methods:

Oven

• Preheat the oven to 325°F (165°C). A lower temperature helps reheat the chicken gently, reducing the risk of drying it out.
• Arrange the chicken tenderloins on a baking sheet or in an oven-safe dish. Add a splash of water or chicken broth to the dish to create steam, which helps keep the chicken moist.
• Cover with foil to trap the steam and promote even reheating.
• Reheat for 10-15 minutes, or until the chicken is heated through. The time needed can vary based on the size of the tenderloins and the oven.

Microwave

• Arrange the chicken tenderloins in a microwave-safe dish. Spread them out evenly for uniform heating.
• Add Moisture: Place a damp paper towel over the chicken or add a splash of water or broth to the dish. This helps prevent the chicken from drying out.
• Cover the dish with a microwave-safe lid or plastic wrap. Leave a small opening as a vent.
• Reheat on medium power in 30-second intervals, stirring or rearranging the chicken as needed to ensure even heating.
• Check the chicken is heated through before consuming. Microwaves vary in power, so adjust the time as necessary.

Stovetop

• Heat a skillet on medium heat. Add a small amount of oil, butter, or broth to the pan to help keep the chicken moist.
• Add the chicken tenderloins to the skillet. If they’re in a sauce, bring the sauce to a gentle simmer, which will help reheat the chicken.
• Cover the skillet with a lid to trap steam and heat.
• Reheat gently, stirring occasionally, for about 5 minutes or until the chicken is warmed through.

FAQs

• How long to boil chicken tenderloins? Boiling chicken tenderloins takes about 10-15 minutes in simmering water or until they reach an internal temperature of 165°F.
• How long to air fry chicken tenderloins? Air fry at 375°F for 10-12 minutes, flipping halfway through the cooking time.
• How long to cook chicken tenderloins in air fryer? The same as air frying fresh ones, 10-12 minutes at 375°F, ensuring they’re flipped once.
• How to cook chicken tenderloins on stove? Cook over medium-high heat with a bit of oil for 3-4 minutes per side until golden brown and cooked through.
• How to boil chicken tenderloins? Bring a pot of water or broth to a boil, add the tenderloins, reduce to a simmer, and cook for 10-15 minutes.
• Best practices for serving? Serve chicken tenderloins with complementary sides like roasted vegetables or a quinoa salad to balance the meal.
• Tips for reheating without drying out? Reheat gently in a covered skillet with a bit of moisture or covered in the microwave on a lower power setting.

Conclusion

Chicken tenderloin recipes are a testament to the versatility and delight that this cut of chicken brings to the table. With the right techniques and a bit of creativity, you can enjoy a range of dishes that are not only delicious but also nutritious. Whether you prefer them baked, fried, or slow-cooked, chicken tenderloins are sure to become a staple in your culinary repertoire.