How to Cook Perfect Chicken Tenderloins: From Pan-Seared to Grilled

I. Introduction

Chicken tenderloins are a great go-to for easy and versatile meals. However, cooking them perfectly can be a challenge. We have all been there – dry, undercooked, or overcooked chicken tenderloins can ruin a meal. That’s why it’s important to know how to cook chicken tenderloins properly, and we’re here to help. In this article, we will guide you through different cooking methods, easy marinades, healthy recipes, and one-pan meals to enjoy juicy and flavorful chicken tenderloins any day of the week.

II. A Step-by-Step Guide to Perfect Chicken Tenderloins

Before we dive into cooking methods, let’s start with the basics. Here’s a step-by-step guide to cooking perfect chicken tenderloins:

A. Selecting and Preparing the Chicken Tenderloins

When buying chicken tenderloins, look for fresh and clean cuts with no yellow or brown spots. If you’re using frozen tenderloins, make sure to thaw them in the refrigerator overnight. To prepare the tenderloins, remove any fat or skin, and pat them dry with paper towels.

B. Seasoning the Chicken Tenderloins

Seasoning is key to adding flavor to your chicken tenderloins. You can use simple salt and pepper, or try a variety of seasonings such as garlic powder, paprika, or dried herbs. Rub the seasonings evenly on both sides of the tenderloins, and let them sit for a few minutes to absorb the flavors.

C. Different Cooking Methods and Times

Now that your chicken tenderloins are ready, it’s time to choose the right cooking method. Here are three popular methods:

1. On the Stove-top

Stove-top cooking is a quick and easy method for cooking chicken tenderloins. Heat a skillet or a grill pan over medium-high heat, and add a tablespoon of oil or butter. When the pan is hot, add the seasoned tenderloins and cook for 3-4 minutes per side until golden brown and cooked through. The internal temperature should reach 165°F.

2. In the Oven

Oven cooking is a hands-off method that allows you to cook a batch of chicken tenderloins at once. Preheat the oven to 400°F. Place the tenderloins on a baking sheet lined with parchment paper, and bake for 15-20 minutes until cooked through. The internal temperature should reach 165°F.

3. Grilling

Grilling is a fantastic way to add smoky flavors to your chicken tenderloins. Preheat the grill to medium-high heat. Brush the grates with oil to prevent sticking. Add the seasoned tenderloins and grill for 3-4 minutes per side until charred and cooked through. The internal temperature should reach 165°F.

III. 5 Easy Marinades to Take Your Chicken Tenderloins to the Next Level

If you want to add extra flavor to your chicken tenderloins, try marinating them. Here are five easy marinades to try:

A. Honey Mustard Marinade

Whisk together 1/4 cup Dijon mustard, 2 tablespoons honey, 1 tablespoon olive oil, 1 tablespoon apple cider vinegar, 1/2 teaspoon garlic powder, and a pinch of salt and pepper. Add the chicken tenderloins and marinate in the refrigerator for at least 30 minutes or up to overnight.

B. Lemon Garlic Marinade

Whisk together 1/4 cup olive oil, 2 tablespoons lemon juice, 2 garlic cloves (minced), 2 teaspoons dried oregano, and a pinch of salt and pepper. Add the chicken tenderloins and marinate in the refrigerator for at least 30 minutes or up to overnight.

C. Teriyaki Marinade

Whisk together 1/4 cup soy sauce, 1/4 cup honey, 2 tablespoons rice vinegar, 2 garlic cloves (minced), 2 teaspoons sesame oil, and a pinch of red pepper flakes. Add the chicken tenderloins and marinate in the refrigerator for at least 30 minutes or up to overnight.

D. Classic Barbecue Marinade

Whisk together 1/2 cup ketchup, 1/4 cup brown sugar, 2 tablespoons apple cider vinegar, 1 tablespoon Worcestershire sauce, 1 tablespoon Dijon mustard, and a pinch of salt and pepper. Add the chicken tenderloins and marinate in the refrigerator for at least 30 minutes or up to overnight.

E. Cajun Marinade

Whisk together 1/4 cup olive oil, 2 tablespoons lemon juice, 2 teaspoons Cajun seasoning, and a pinch of salt and pepper. Add the chicken tenderloins and marinate in the refrigerator for at least 30 minutes or up to overnight.

IV. From Skillet to Oven: Different Ways to Cook Chicken Tenderloins for Maximum Flavor

If you want to switch up your chicken tenderloin game, try these recipes that combine different cooking methods and ingredients:

A. Skillet to Oven Chicken Tenderloins

Preheat the oven to 375°F. Heat an oven-safe skillet over medium-high heat, and add a tablespoon of oil or butter. Add the seasoned chicken tenderloins and brown them on both sides, about 3 minutes per side. Transfer the skillet to the oven and bake for 10-12 minutes until cooked through. Serve with your favorite sides.

B. Oven-Roasted Chicken Tenderloins with Vegetables

Preheat the oven to 400°F. In a large bowl, toss together 1 pound of vegetables (such as broccoli, carrots, and potatoes) with a tablespoon of oil and your favorite seasonings. Place the vegetables on a baking sheet lined with parchment paper. Season the chicken tenderloins with salt and pepper, and tuck them among the vegetables. Bake for 20-25 minutes until the vegetables are tender and the chicken is cooked through.

C. Pan-Seared Chicken Tenderloin Paillard

Preheat the oven to 400°F. Flatten the chicken tenderloins to an even thickness with a meat mallet. Season them with salt, pepper, and your favorite herbs. Heat a skillet over high heat, and add a tablespoon of oil. Add the chicken tenderloins and cook for 2-3 minutes per side until golden brown. Transfer the skillet to the oven and bake for 5-7 minutes until cooked through. Serve with a lemon wedge.

V. How to Grill Chicken Tenderloins: Tips and Tricks for Juicy, Smoky Results

Grilling chicken tenderloins is a great way to bring out their natural flavors and get crispy charred edges. Here are some tips for perfect grilled chicken tenderloins:

A. Preparing the Grill

Preheat the grill to medium-high heat. Brush the grates with oil to prevent sticking. You can also use a grill pan or a grill basket for easy flipping.

B. Seasoning the Chicken Tenderloins for Grilling

Spray the chicken tenderloins with cooking spray to prevent them from sticking to the grill. Season them with salt, pepper, and your favorite spices or herbs. You can also brush them with a marinade or barbecue sauce for extra flavor.

C. Tips for Juicy and Smoky Results

Grill the chicken tenderloins for 3-4 minutes per side until charred and cooked through. Use a meat thermometer to ensure that the internal temperature reaches 165°F. Let the chicken rest for a few minutes before slicing to allow the juices to redistribute. For smoky flavor, you can add soaked wood chips or herbs to the coals. Alternatively, you can use a smoking box or a smoker for more intense smoke flavor.

D. Grilled Chicken Tenderloin with Pineapple Salsa Recipe

Here’s an easy and delicious recipe for grilled chicken tenderloins with pineapple salsa:

Ingredients:

• 1 pound chicken tenderloins
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1/2 teaspoon cumin
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 cup fresh pineapple, diced
• 1/4 cup red onion, diced
• 1/4 cup cilantro, chopped
• 1 jalapeño pepper, seeded and diced (optional)
• 1 lime, juiced

Directions:

1. Preheat the grill to medium-high heat.
2. In a small bowl, whisk together the olive oil, garlic powder, cumin, smoked paprika, salt, and pepper.
3. Brush the chicken tenderloins with the spice mixture.
4. Grill the chicken tenderloins for 3-4 minutes per side until charred and cooked through.
5. In a medium bowl, combine the pineapple, red onion, cilantro, jalapeño pepper (if using), and lime juice.
6. Serve the chicken tenderloins with the pineapple salsa.

VI. Healthy Chicken Tenderloin Recipes for Busy Weeknights

If you’re looking for healthy and easy chicken tenderloin recipes, try these:

A. Chicken Tenderloin Stir Fry Recipe

Ingredients:

• 1 pound chicken tenderloins
• 1 tablespoon vegetable oil
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 1 small onion, sliced
• 1 cup snow peas
• 1 tablespoon soy sauce
• 1 tablespoon honey
• 1 teaspoon ginger, grated
• 1 teaspoon garlic, minced
• 1/4 teaspoon red pepper flakes (optional)
• Salt and pepper to taste

Directions:

1. Heat a skillet or a wok over high heat.
2. Add the vegetable oil, and swirl to coat.
3. When the pan is hot, add the chicken tenderloins and cook for 3-4 minutes until browned and cooked through.
4. Remove the chicken from the pan and set aside.
5. Add the sliced bell peppers, onion, and snow peas to the same pan.
6. Stir-fry for 2-3 minutes until tender-crisp.
7. In a small bowl, whisk together the soy sauce, honey, ginger, garlic, red pepper flakes (if using), and a splash of water.
8. Pour the sauce over the vegetables and stir to coat.
9. Return the chicken to the pan and stir to combine.
10. Serve over rice or noodles.

B. Chicken Tenderloin Salad Recipe

Ingredients:

• 1 pound chicken tenderloins
• 1 tablespoon olive oil
• 1/2 teaspoon dried thyme
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 6 cups mixed salad greens
• 1 avocado, sliced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, sliced
• 2 tablespoons balsamic vinegar
• 2 tablespoons olive oil

Directions:

1. Preheat the oven to 400°F.
   Tags: Chicken Tenderloins Cooking Tips Easy Marinades Healthy Recipes One-Pan Meals