10 Delicious & Healthy Chicken Tenderloin Recipes

Introduction: healthy chicken tenderloin recipes

Chicken tenderloins are a versatile and nutritious cut of poultry that can be prepared in a variety of delicious and healthy ways. Whether you’re looking to add more lean protein to your diet, trying to incorporate more vegetables, or simply seeking tasty and satisfying meal options, these 10 chicken tenderloin recipes have you covered. From flavorful skillet dishes to baked and grilled variations, this comprehensive guide will provide you with the inspiration and know-how to create mouthwatering meals that are good for you too

1. Baked Lemon Pepper Chicken Tenderloins

Ingredients:

– 1 lb chicken tenderloins

– 2 tbsp olive oil

– 2 tsp lemon pepper seasoning

– 1 lemon, juiced

Preparation:

1. Preheat the oven to 400°F (200°C).

2. Place the chicken tenderloins in a baking dish and drizzle with olive oil, ensuring they are evenly coated.

3. Sprinkle the lemon pepper seasoning over the tenderloins and use your hands to gently rub it in.

4. Bake for 20-25 minutes, or until the chicken is cooked through and the internal temperature reaches 165°F (75°C).

5. Remove from the oven and drizzle the lemon juice over the tenderloins.

Nutritional Information (per serving):

– Calories: 190

– Protein: 28g

– Fat: 8g

– Carbohydrates: 2g

– Fiber: 0g

2. Grilled Teriyaki Chicken Tenderloins

Ingredients:

– 1 lb chicken tenderloins

– 1/2 cup teriyaki sauce

– 2 tbsp honey

– 1 tsp minced garlic

– 1 tsp grated ginger

Preparation:

1. In a shallow dish or resealable bag, combine the teriyaki sauce, honey, garlic, and ginger. Add the chicken tenderloins and toss to coat evenly.

2. Cover the dish or seal the bag and refrigerate for 30-60 minutes to allow the flavors to marinate.

3. Preheat the grill to medium-high heat.

4. Grill the chicken tenderloins for 4-5 minutes per side, or until cooked through and the internal temperature reaches 165°F (75°C).

5. Serve immediately, drizzling any remaining marinade over the tenderloins

Nutritional Information (per serving):

– Calories: 210

– Protein: 30g

– Fat: 5g

– Carbohydrates: 12g

– Fiber: 0g

3. Crispy Baked Parmesan Chicken Tenderloins

Ingredients:

– 1 lb chicken tenderloins

– 1/2 cup grated Parmesan cheese

– 1/2 cup panko breadcrumbs

– 2 tbsp olive oil

– 1 tsp dried oregano

– 1/2 tsp garlic powder

– Salt and pepper to taste

Preparation:

1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.

2. In a shallow dish, combine the Parmesan cheese, panko breadcrumbs, oregano, and garlic powder. Season with salt and pepper.

3. Drizzle the olive oil over the chicken tenderloins and toss to coat.

4. Dredge the chicken tenderloins in the Parmesan breadcrumb mixture, pressing gently to help the coating adhere.

5. Arrange the coated chicken tenderloins on the prepared baking sheet.

6. Bake for 20-25 minutes, until the chicken is fully cooked and the coating turns crispy

Nutritional Information (per serving):

– Calories: 240

– Protein: 32g

– Fat: 10g

– Carbohydrates: 8g

– Fiber: 1g

4. Skillet Chicken Tenderloins with Veggies

Ingredients:

– 1 lb chicken tenderloins

– 2 tbsp olive oil

– 1 red bell pepper, sliced

– 1 yellow onion, sliced

– 2 cups broccoli florets

– 1 tsp dried thyme

– Salt and pepper to taste

Preparation:

1. first,Warm the olive oil in a large skillet over medium-high heat.

2. Add the chicken tenderloins and sear for 3-4 minutes per side, or until lightly browned.

3. Add the sliced bell pepper, onion, and broccoli florets to the skillet. Season with thyme, salt, and pepper.

4. Reduce the heat to medium-low, cover the skillet, and cook for 10-12 minutes, or until the vegetables are tender and the chicken is cooked through.

5. Serve the skillet chicken tenderloins and vegetables immediately.

Nutritional Information (per serving):

– Calories: 260

– Protein: 30g

– Fat: 10g

– Carbohydrates: 12g

– Fiber: 3g

5. Honey Mustard Baked Chicken Tenderloins

Ingredients:

– 1 lb chicken tenderloins

– 1/4 cup honey

– 2 tbsp Dijon mustard

– 1 tbsp whole grain mustard

– 1 tsp dried thyme

– Salt and pepper to taste

Preparation:

1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.

2. In a small bowl, whisk together the honey, Dijon mustard, whole grain mustard, and thyme. Season with salt and pepper.

3. Place the chicken tenderloins on the prepared baking sheet and drizzle the honey mustard mixture over them, ensuring they are evenly coated.

4. Bake for 20-25 minutes, or until the chicken is cooked through and the internal temperature reaches 165°F (75°C).

5. Serve the honey mustard baked chicken tenderloins immediately.

Nutritional Information (per serving):

– Calories: 190

– Protein: 28g

– Fat: 4g

– Carbohydrates: 12g

– Fiber: 0

6. Garlic Herb Chicken Tenderloins

Ingredients:

– 1 lb chicken tenderloins

– 2 tbsp olive oil

– 3 cloves garlic, minced

– 1 tbsp chopped fresh parsley

– 1 tbsp chopped fresh thyme

– 1 tsp lemon zest

– Salt and pepper to taste

Preparation:

1. In a large resealable bag or shallow dish, combine the olive oil, minced garlic, chopped parsley, chopped thyme, and lemon zest. Season with salt and pepper.

2. Add the chicken tenderloins and toss to coat them evenly with the garlic herb mixture.

3. Cover the dish or seal the bag and refrigerate for 30 minutes to 1 hour, allowing the flavors to marinate.

4. Preheat the grill to medium-high heat.

5. Grill the chicken tenderloins for 4-5 minutes per side, or until they are cooked through and the internal temperature reaches 165°F (75°C).

6. Serve the grilled garlic herb chicken tenderloins immediately.

Nutritional Information (per serving):

– Calories: 180

– Protein: 29g

– Fat: 7g

– Carbohydrates: 1g

– Fiber: 0g

7. Baked Chicken Tenderloins with Roasted Vegetables

Ingredients:

– 1 lb chicken tenderloins

– 2 cups cubed sweet potatoes

– 1 cup brussels sprouts, halved

– 1 red onion, cut into wedges

– 2 tbsp olive oil

– 1 tsp dried rosemary

– Salt and pepper to taste

Preparation:

1. Preheat the oven to 400°F (200°C). Line a large baking sheet with parchment paper.

2. In a large bowl, toss the cubed sweet potatoes, brussels sprouts, and red onion wedges with the olive oil, rosemary, salt, and pepper.

3. Arrange the seasoned vegetables evenly on the prepared baking sheet in one layer.

4. Place the chicken tenderloins on the baking sheet, nestled among the vegetables.

5 .Cook in the preheated oven for 25-30 minutes, until the chicken is thoroughly cooked and vegetables become fork-tender.

6. Serve the baked chicken tenderloins and roasted vegetables immediately.

Nutritional Information (per serving):

– Calories: 270

– Protein: 28g

– Fat: 9g

– Carbohydrates: 19g

– Fiber: 4g

8. Thai Peanut Chicken Tenderloins

Ingredients:

– 1 lb chicken tenderloins

– 1/4 cup creamy peanut butter

– 2 tbsp low-sodium soy sauce

– 1 tbsp honey

– 1 tbsp rice vinegar

– 1 tsp sesame oil

– 1 tsp grated ginger

– 1 clove garlic, minced

– 1/4 cup chopped cilantro (optional)

Preparation:

1. In a medium bowl, whisk together the peanut butter, soy sauce, honey, rice vinegar, sesame oil, grated ginger, and minced garlic.

2. Add the chicken tenderloins to the peanut sauce mixture and toss to coat them evenly.

3. Cover the bowl and refrigerate for 30 minutes to 1 hour, allowing the flavors to marinate.

4. Preheat the grill to medium-high heat.

5. Place tenderloins on the grill and cook each side for 4-5 minutes, until the meat is fully cooked and reaches an internal temperature of 165°F (75°C).

6. If you’d like, sprinkle chopped cilantro over the grilled Thai peanut chicken tenderloins before serving.

Nutritional Information (per serving):

– Calories: 240

– Protein: 28g

– Fat: 10g

– Carbohydrates: 10g

– Fiber: 1g

9. Baked Breaded Chicken Tenderloins

Ingredients:

– 1 lb chicken tenderloins

– 1/2 cup whole wheat breadcrumbs

– 1/4 cup grated Parmesan cheese

– 1 tsp garlic powder

– 1 tsp paprika

– 1/2 tsp dried oregano

– Salt and pepper to taste

– 2 tbsp olive oil

Preparation:

1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.

2. In a shallow dish, combine the whole wheat breadcrumbs, Parmesan cheese, garlic powder, paprika, and dried oregano. Season with salt and pepper.

3. Drizzle the olive oil over the chicken tenderloins and toss to coat.

4. Dredge the chicken tenderloins in the breadcrumb mixture, pressing gently to help the coating adhere.

5. Arrange the coated chicken tenderloins on the prepared baking sheet.

6. Place in the oven and cook for 20-25 minutes, until the chicken is completely cooked and the exterior becomes golden and crispy

Nutritional Information (per serving):

– Calories: 220

– Protein: 30g

– Fat: 8g

– Carbohydrates: 10g

– Fiber: 2g

10. Lemon Herb Grilled Chicken Tenderloins

Ingredients:

– 1 lb chicken tenderloins

– 2 tbsp olive oil

– 2 tbsp lemon juice

– 1 tbsp chopped fresh parsley

– 1 tbsp chopped fresh basil

– 1 tsp grated lemon zest

– 1 clove garlic, minced

– Salt and pepper to taste

Preparation:

1. In a shallow dish or resealable bag, combine the olive oil, lemon juice, chopped parsley, chopped basil, lemon zest, and minced garlic. Season with salt and pepper.

2. Add the chicken tenderloins and toss to coat them evenly with the lemon herb mixture.

3. Cover the dish or seal the bag and refrigerate for 30 minutes to 1 hour, allowing the flavors to marinate.

4. Preheat the grill to medium-high heat.

5. Grill the chicken tenderloins for 4-5 minutes per side, or until they are cooked through and the internal temperature reaches 165°F (75°C).

6. Serve the lemon herb grilled chicken tenderloins immediately.

Nutritional Information (per serving):

– Calories: 190

– Protein: 29g

– Fat: 7g

– Carbohydrates: 2g

– Fiber: 0g

Conclusion

Chicken tenderloins are a versatile and nutritious protein source that can be prepared in a variety of delicious and healthy ways. The 10 recipes presented in this guide offer a wide range of flavors and cooking methods, from baked and grilled to skillet-cooked options. By incorporating lean protein, nutrient-dense vegetables, and wholesome ingredients, these recipes provide a balanced and satisfying approach to mealtime. Whether you’re looking to meal prep, entertain, or simply enjoy a comforting and nutritious home-cooked meal, these healthy chicken tenderloin recipes are sure to become your new go-to options.

Frequently Asked Questions:

1. Are chicken tenderloins healthy?

Yes, chicken tenderloins are a lean and healthy source of protein. They are low in fat and calories, making them an excellent choice for those looking to maintain a balanced diet.

2. How do I know when chicken tenderloins are fully cooked?

Chicken tenderloins are fully cooked when the internal temperature reaches 165°F (75°C) as measured by a digital meat thermometer.

3. Can I use frozen chicken tenderloins for these recipes?

Yes, you can use frozen chicken tenderloins. Just be sure to thaw them completely before cooking, following the instructions on the package.

4. How long do chicken tenderloins last in the refrigerator?

Properly stored, raw chicken tenderloins can last in the refrigerator for 1-2 days. Cooked chicken tenderloins can be stored in the refrigerator for 3-4 days.

5. Can I freeze cooked chicken tenderloins?

Yes, you can freeze cooked chicken tenderloins. Allow them to cool completely, then place them in an airtight container or resealable bag and freeze for up to 3 months.