Looking for a healthy and delicious way to prepare chicken tenderloin? You’ve come to the right place! Chicken tenderloin is a great source of lean protein and can be a versatile ingredient in a variety of different dishes. Whether you prefer grilling, baking, or frying your chicken tenderloin, there are plenty of healthy recipes out there to suit your taste buds. In this article, we’ll explore some of the best chicken tenderloin recipes that are both nutritious and delicious, so you can fuel your body with the nutrients it needs without sacrificing flavor.
What Are Chicken Tenderloins?
Chicken tenderloins are small, thin strips of meat located on the underside of chicken breasts. These strips are lean, versatile and make a delicious and easy-to-cook ingredient, perfect for any dinner table. Cooking with chicken tenderloins is also an excellent option for those following a healthy diet.
Are Chicken Tenderloins a Healthy Choice?
The answer is YES! In fact, chicken tenderloins are one of the healthiest choices for people who want to maintain a healthy diet and good eating habits. Chicken is a great source of protein, and the tenderloins, in particular, are a leaner cut of meat than other cuts of chicken.
- One serving of chicken tenderloins (around 3 ounces) contains only approximately 120 calories, 1 gram of fat, and 26 grams of protein.
- They are also low in saturated fats, carbohydrates and are gluten-free.
- The tenderloins are an excellent choice for anyone who is trying to lose weight or maintain a healthy lifestyle.
When cooked in a healthy way, chicken tenderloins can be a perfect meal that is both delicious and nutritious. There are various options for cooking chicken tenderloins, from grilling and baking to sautéing and stir-frying.
Benefits of Using Chicken Tenderloins in Recipes
Chicken tenderloins are the strip of meat located under the breast. They are boneless, skinless, and are considered the tenderest part of a chicken. Tenderloins are a great option for a healthy diet for several reasons:
Lower Fat Content
One of the significant benefits of using chicken tenderloins in recipes is its lower fat content. Compared to chicken breast, tenderloins have less fat, practically making them the perfect option for those who are conscious of their fat intake. A 4-ounce chicken breast typically contains 4g of fat, whilst a chicken tenderloin of the same size contains only 1g of fat. The lower fat content makes it an ideal food choice for individuals who want to maintain a healthy weight.
Less Prone to Drying Out
Chicken breasts are prone to drying out when cooked, especially when you overcook them. Tenderloins, on the other hand, are not typically prone to drying out, owing to their lower fat content. In other words, tenderloins are a better option for dishes like stews and soups, which require a longer cooking time.
More Versatile Option for Cooking
Chicken tenderloins’ tender and juicy nature makes them ideal for a wider range of cooking options compared to chicken breasts. You can grill, sauté, roast, or bake them and still get excellent results. They also absorb marinades and spices quicker, which gets you a tasty and flavorful dish that is still healthy.
Tips for Buying and Preparing Chicken Tenderloins
Chicken tenderloins are a delicious and healthy addition to any meal. Tender and juicy, they are a versatile cut of meat that can be cooked in a variety of ways. Whether you are preparing a meal for your family or entertaining guests, chicken tenderloins are an easy and tasty option. Here are some tips for buying and preparing chicken tenderloins:
Buying Chicken Tenderloins
When it comes to buying chicken tenderloins, there are a few things to keep in mind. Look for tenderloins that are fresh, uniform in size, and with no signs of discoloration. If possible, avoid buying pre-packaged tenderloins, as they may have added preservatives and salt. Instead, opt for fresh, free-range chicken that is hormone-free and organic. This will ensure that you are getting the healthiest and most flavorful chicken.
Preparing Chicken Tenderloins
There are many ways to prepare chicken tenderloins, but it’s important to cook them properly. Overcooking can cause the meat to become dry and tough, so it’s best to cook them on a medium heat for no more than 10 minutes. The internal temperature should reach 165°F to ensure that the chicken is fully cooked.
You can add flavor to your chicken tenderloins by seasoning them with herbs and spices. Garlic, thyme, and rosemary are all great options that add a savory taste to the chicken. You can also try marinating the tenderloins in a mixture of olive oil, lemon juice, and your favorite spices. Marinating the chicken for at least an hour before cooking will help to lock in the flavor and keep the meat juicy.
Healthy Chicken Tenderloin Recipes
- Grilled Chicken Tenderloins: Marinate chicken tenderloins in olive oil, lemon juice, garlic, and thyme. Grill for 5-7 minutes on each side until fully cooked.
- Chicken Tenderloin Stir Fry: Cut chicken tenderloins into small bite-sized pieces and stir-fry with your favorite vegetables. Season with soy sauce and sesame oil for extra flavor.
- Baked Chicken Tenderloins: Coat chicken tenderloins in a mixture of crushed almonds, garlic powder, and paprika. Bake at 375°F for 15-20 minutes or until fully cooked.
Healthy Chicken Tenderloin Recipes
Chicken tenderloins are a great source of protein and are low in fat. They’re also an excellent ingredient for healthy and delicious meals. Here are some healthy chicken tenderloin recipes that are easy to make and perfect for any meal.
Grilled Chicken Skewers
Grilled chicken skewers are a simple and healthy meal that can be enjoyed any time of the year. They’re packed with flavor, and they can be paired with a variety of different sides. Here’s how to make them:
- 1 pound chicken tenderloins, cut into 1-inch cubes
- 1 red onion, cut into large pieces
- 1 red bell pepper, cut into large pieces
- 1 zucchini, sliced into rounds
- 1/4 cup olive oil
- 2 tablespoons red wine vinegar
- 1 tablespoon honey
- 1 teaspoon dried thyme
- Salt and pepper, to taste
Preheat your grill to medium-high heat. Alternately thread the chicken and vegetables onto skewers. In a small bowl, whisk together the olive oil, red wine vinegar, honey, dried thyme, salt, and pepper. Brush the skewers with the marinade. Grill the skewers for 10-12 minutes or until the chicken is cooked through. Serve immediately.
Lemon Garlic Chicken Tenders
This recipe adds some bold tangy flavors to your chicken tenders. It’s a simple, tasty recipe that will quickly become a household staple. Here’s how to make it:
- 1 pound chicken tenderloins
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1/4 cup lemon juice
- 1/4 cup chicken broth
- 1 teaspoon dried oregano
- Salt and pepper, to taste
In a small bowl, whisk together the olive oil, garlic, lemon juice, chicken broth, and oregano. Season both sides of the chicken with salt and pepper. Heat a large skillet over medium-high heat. Add the chicken to the skillet and pour the lemon garlic mixture over the chicken. Cook the chicken for 3-4 minutes on each side or until it is cooked through. Serve immediately.
Coconut Curry Chicken
This is a healthy, satisfying meal that’s perfect for colder nights. The coconut curry sauce is delicious and adds a bit of sweetness to the chicken. Here’s how to make it:
- 1 pound chicken tenderloins
- 1 tablespoon olive oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 2 tablespoons curry powder
- 1 can of coconut milk
- 2 tablespoons tomato paste
- 1 red bell pepper, chopped
- 1 small zucchini, chopped
- Salt and pepper, to taste
Heat the olive oil in a large skillet over medium heat. Add onions and garlic and sauté for 2-3 minutes until softened. Add curry powder and stir to combine. Add chicken and cook for 5–7 minutes, stirring occasionally, until browned. Add tomato paste, coconut milk, red pepper, and zucchini. Bring to a boil and simmer for 10-15 minutes or until chicken is cooked through. Serve with rice.
Balsamic Chicken Tenderloins
These balsamic chicken tenderloins are perfect for any weeknight. The tangy balsamic glaze is the perfect complement to the savory chicken. Here’s how to make it:
- 1 pound chicken tenderloins
- 2 tablespoons olive oil
- 1/4 cup balsamic vinegar
- 1/4 cup chicken broth
- 2 tablespoons honey
- 2 cloves garlic, minced
- 1/2 teaspoon dried thyme
- Salt and pepper, to taste
Preheat your oven to 400 degrees F. Heat the olive oil in a large skillet over medium-high heat. Season both sides of the chicken with salt and pepper. Add the chicken to the skillet and cook for 3-4 minutes on each side or until browned. In a small bowl, whisk together the balsamic vinegar, chicken broth, honey, garlic, thyme, salt, and pepper. Pour the mixture over the chicken and transfer the skillet to the oven. Bake for 10-15 minutes or until the chicken is cooked through. Serve immediately.
Substitutions for Chicken Tenderloins in Recipes
If you are looking for a healthy and tasty chicken tenderloin recipe, but cannot find the tenderloins, there are several other substitutes that you can use to create a delicious meal without compromising on flavor.
1. Chicken Breast
A chicken breast can be a great substitute for chicken tenderloins. It is lean and a good source of protein and can be used in several different recipes. To substitute chicken breast for tenderloins, slice it into thin strips or cubes and marinate it in your preferred sauce before cooking. When cooked, chicken breast can be used in salads, sandwiches, and stir-fries.
2. Chicken Thighs
Chicken thighs are another option for chicken tenderloins. They have a little bit more fat than chicken breast, which makes them juicy and flavorful. When cooking with chicken thighs, you can either use bone-in thighs or remove the bone and skin and use the meat only. Chicken thighs are great for grilling, baking, and can also be used in stews and curries.
3. Tenderloin Fillets
If you cannot find chicken tenderloins, you can also look for tenderloin fillets, which are small, tender cuts of meat that are similar in texture to the tenderloins. They are a bit thicker than chicken tenderloins, so they may take a little longer to cook. Tenderloin fillets can be grilled, sautéed, or baked and are great for sandwiches, salads, and wraps.
4. Turkey Tenderloins
If you are looking for a leaner option, turkey tenderloins can be a great substitute for chicken tenderloins. Turkey tenderloins are low in fat and high in protein, making them an excellent choice for a healthy meal. They have a slightly different flavor than chicken, but they can still be used in most chicken recipes. Turkey tenderloins can be grilled, baked, and sautéed, and can be served with a variety of spices and sauces.
5. Tofu
If you are looking for a vegetarian or vegan option, tofu can be a great substitute for chicken tenderloins. Tofu is high in protein and low in fat and can be used in most chicken recipes. To use tofu as a substitute, marinate it in the sauce for at least an hour before cooking. When cooked, tofu can be used in salads, stir-fries, and sandwiches.
FAQs
Can I freeze chicken tenderloins?
Yes, you can freeze chicken tenderloins. Freeze them in a single layer on a baking sheet until firm, then transfer to a freezer-safe container or bag and store for up to six months.
What is the nutritional value of chicken tenderloins?
Chicken tenderloins are a great source of protein, containing about 27 grams in a 3-ounce serving. They are also low in fat and calories, with about 120 calories and 1 gram of fat per serving. Chicken tenderloins are also a good source of niacin, vitamin B6, and selenium.
What are some healthy sides to pair with chicken tenderloin recipes?
For a complete and balanced meal, pair your chicken tenderloin recipe with healthy sides like roasted vegetables, brown rice, quinoa, sweet potato, mixed greens salad, or grilled asparagus. These sides not only provide essential nutrients but also complement the flavors of the chicken.
How do I avoid chicken tenderloins from getting dry and tough?
One of the best ways to avoid dry and tough chicken tenderloins is by marinating them for at least 30 minutes before cooking. This helps to add moisture and flavor to the chicken. Additionally, make sure to cook the chicken to the right temperature of 165°F and let it rest for a few minutes before slicing or serving.
What are some ways to cook chicken tenderloins besides grilling and baking?
- Sauteing: Cook chicken tenderloins in a skillet with a small amount of oil over medium-high heat for about 5-7 minutes per side until cooked through.
- Pan-Frying: Coat chicken tenderloins in breadcrumbs or flour and pan-fry them in a small amount of oil until golden and crispy.
- Stir-frying: Cut chicken tenderloins into small pieces and stir fry with vegetables for a quick and easy meal.
Stay healthy with chicken tenderloin recipes
Thanks for taking the time to read about these delicious and healthy chicken tenderloin recipes. Whether you’re looking for a quick weeknight meal or a dish to impress your guests, these recipes are sure to satisfy. Don’t forget to bookmark our page and come back later for more healthy food ideas!