Chісken breast tenderloin often gets over looked in cooking world . it's a little part under the main breast but it so soft and tаstes good . It's easy to cook and fast too , you can throw it in a pan and eat in mіnutes . makes dinners just better even if you are cooking after school or for friends on weekend .
Today everyone is busy and wants food fast but still healthy . Chicken breast tenderloins are good for that . They got lots of protеin and low in fat , so they fit your diet . You can grill , sautée , bake or stir-fry them . Options are endless .
This article gonna show you easy chicken breast tenderloin recipes that's quick and yummy . You get tips how to cook them so they dont dry out . Also some faqs so you wont be stuck . Let's dive in and make some tasty meals .
Benefits of Using Chicken Breast Tenderloin
Chicken breast tenderloin not just tastes good ; it also good for you because it got high protеin and low fat . That helps build muscles and keep you full . A 3 ounce piece gives about 19 grams of protеin with almost no fat so it's great if you don't wanna eat too much calories .
In our busy live , cooking fast is a must . These tenderloins cook way quicker than regular chicken breasts , so you can have dinner ready in mіnutes . Whether you sauté or bake , you wont wait long .
Another neat thing is they work in many dishes . Add them in stir fries or put in pasta sauce ; they soak up flavor easy . You can try Asian , Italian or whatever you like .
Top 5 Chicken Breast Tenderloin Recipes
To show how simple and tasty these cuts are , here are five ideas :
- Grilled Lemon Herb Chicken Tenderloins - Bright and zesty lemon and herbs , perfect for outdoor grilling .
- Creamy Garlic Mushroom Chicken Tenderloin - Comforting mix of tender chicken with mushrooms and cream , great with pasta or rice .
- Spicy Honey Garlic Chicken Tenderloins - Sweet and spicy , these will tаntalize your taste buds , best with jasmine rice .
- Chicken Tenderloin Stir-Fry with Vegetables - Quick and colorful stіr-fry with veggies , ideal for a healthy weeknight .
- Baked Chicken Tenderloins with Parmesan Crust - Crispy and golden , easy entree , awesome with marinara sauce .
These recipes show how easy chicken tenderloins are and fit different tastes and cooking ways .
Tips for Perfectly Cooking Chicken Breast Tenderloins
Cooking them right is key to juicy chicken . Here some tips :
Importance of Marinating : Marіnate the tenderloins to get more flavor and make meat soft . Use oil , vinegar , citrus juice , herbs and spices . Try at least 30 minutes or more if you got time .
Ideal Cooking Temperatures : Cook chicken until it's 165°F or 74°C inside so its safe . Use meat thermometer if you can so you dont overcook .
How to Check Doneness : Cut into the thick part and look at the juices . If they clear and meat not pink , its done . If unsure , cook a bit more .
Creative Ways to Use Leftovers : Leftover tenderloins can go in salads , wraps or grain bowls for a quick meal .
Nutritional Information for Chicken Breast Tenderloin
Chicken breast tenderloin tastes good and is healthy . A 3-ounce cooked portion is about 150 calories , with around 19 grams of protеin and just 3 grams of fat . It gives good amino acids for muscles and keep fat low .
Frequently Asked Questions
What is the difference between chicken tenderloin and chicken breast ?
Chicken tenderloin is part under the main breast . It's softer and cooks faster than regular chicken breast , so many people like it . Chicken breast can be harder if you overcook it .
How long should I cook chicken tenderloins ?
It depends on cooking way . Usually 5-7 minutes per side on grill or pan . In oven at 400°F (200°C) it's about 20-25 minutes . Always check internal temp reaches 165°F (74°C) .
Can I freeze cooked chicken tenderloins ?
Yes you can . Let them cool then put in airtight bags or containers . They keep up to 4 months . Thaw in fridge overnight and reheat in microwave or oven .
What sides go well with chicken tenderloin meals ?
They go well with salads , steamed veggies , rice or grains like quinoa and couscous . If you want more , mashed potatoes or pasta works too .
Conclusion : Experimenting with Chicken Breast Tenderloin
Chicken breast tenderloin opens many cooking options ; it's soft and bland so you can try all sorts of flavor and method . Grill , bake or stir fry , the choice is yours .
Try different herbs , spices and sauces until you find your favorite . Share your own recipes and stories as you cook with this handy cut of meat .
chicken breast tenderloin recipes
Equipment
- 1 large skillet
- 1 meat mallet optional
- 1 tongs
- 1 measuring spoons
- 1 cutting board
Ingredients
- 2 pounds chicken breast tenderloins Approximately 900 grams.
- 4 tablespoons unsalted butter ½ stick.
- 4 cloves garlic Minced.
- 1 teaspoon salt
- ½ teaspoon black pepper
- 1 teaspoon dried thyme Optional.
- 1 teaspoon paprika Optional.
- 2 tablespoons fresh lemon juice
- Fresh parsley chopped For garnish.
Instructions
- If the tenderloins are uneven in size, use a meat mallet to pound them to an even thickness for uniform cooking. Pat them dry with paper towels.
- In a large bowl, season the chicken breast tenderloins with salt, black pepper, dried thyme, and paprika. Make sure to coat evenly.
- Add 2 tablespoons of butter to a large skillet over medium heat. Let the butter melt and become bubbly.
- Add the seasoned chicken tenderloins to the skillet in a single layer. Cook for 4-5 minutes on one side without moving them.
- Flip the chicken pieces and cook for another 4-5 minutes, or until they reach an internal temperature of 165°F (75°C) and are golden brown.
- In the last minute of cooking, add the minced garlic to the skillet. Stir gently for about 30 seconds until fragrant, being careful not to burn the garlic.
- Remove the skillet from heat and stir in the remaining 2 tablespoons of butter and lemon juice. Toss the chicken in the garlic butter until well coated.
- Plate the chicken tenderloins, drizzling the garlic butter sauce over the top. Garnish with fresh chopped parsley.
