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How to Cook Chicken Tenders: A Comprehensive Guide

Expert

Cooking chicken tenders can be a straightforward and delicious process, whether you prefer them pan-fried or oven-baked. Here’s a detailed guide on how to prepare chicken tenders using different methods, along with some essential tips to ensure they turn out perfectly.

Pan-Fried Chicken Tenders

For those who love the crispy exterior and juicy interior of pan-fried chicken tenders, here’s a simple recipe:

Ingredients

  • 1 lb. chicken tenders
  • 1 teaspoon garlic powder
  • ½ teaspoon smoked paprika
  • ½ teaspoon onion powder
  • ½ teaspoon salt
  • ¼ teaspoon oregano
  • ¼ teaspoon black pepper
  • 1 tablespoon olive oil
  • Optional: 1 teaspoon butter or ghee[1].

Instructions

  1. Season the Chicken: Place the chicken tenders in a shallow dish. In a small bowl, combine the garlic powder, smoked paprika, onion powder, salt, oregano, and black pepper. Use your hands to coat the chicken evenly on both sides.
  2. Heat the Oil: Pour the olive oil into a large skillet and heat it over medium heat for about one minute.
  3. Cook the Chicken: Place the chicken tenders smooth-side down into the skillet and cook undisturbed for 4 minutes. Flip the chicken over, place a lid on the skillet, and continue cooking for 3-4 minutes or until the internal temperature reaches 165°F. Optionally, add 1 teaspoon of butter or ghee for extra flavor.

Oven Baked Chicken Tenders

Oven-baked chicken tenders offer a healthier and often easier alternative to pan-frying. Here are a few methods:

Method 1: Baked with Breading

For crispy oven-baked chicken tenders with a crunchy coating:

Ingredients
  • 1 pound chicken tenderloins
  • 1/2 cup all-purpose flour
  • 1 1/2 cups breadcrumbs
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon paprika
  • 1 teaspoon dried Italian seasoning
  • 1 teaspoon salt
  • 2 eggs[2].
Instructions
  1. Preheat the Oven: Preheat the oven to 425°F. Line a baking sheet with aluminum foil and place a wire cooling rack on top. Spray the rack with nonstick cooking spray.
  2. Prepare the Dredging Stations: Place the flour in one dish, whisk the eggs in another, and combine the breadcrumbs and seasonings in a third dish.
  3. Coat the Chicken: Lightly coat the chicken tenders in flour, then dip them in the eggs, and finally coat them in the breadcrumb mixture, pressing the crumbs onto the chicken.
  4. Bake: Place the breaded chicken tenders on the cooling rack and spray with cooking spray. Bake for 10-15 minutes or until the internal temperature reaches 165°F.

Method 2: Baked Without Breading

For a simpler, gluten-free option without breading:

Ingredients
  • 1 pound chicken tenderloins
  • 2 tablespoons oil (avocado or olive oil)
  • 2 tablespoons tamari (or soy sauce)
  • 1 teaspoon garlic powder
  • 1 teaspoon Italian seasoning
  • ¼ teaspoon black pepper[3].
Instructions
  1. Preheat the Oven: Preheat the oven to 350°F.
  2. Marinate the Chicken: In a medium bowl, combine the chicken strips with the oil, tamari, garlic powder, Italian seasoning, and black pepper. Let the chicken sit while the oven preheats to absorb the marinade.
  3. Bake: Place the chicken tenders on a baking sheet in a single layer. Bake for 15 minutes or until the internal temperature reaches 165°F.

Method 3: Baked with Zesty Seasoning

For a flavorful and moist option:

Ingredients
  • 1-2 pounds chicken tenders
  • Olive oil
  • Zesty bread seasoning[4].
Instructions
  1. Preheat the Oven: Preheat the oven to 350°F.
  2. Season the Chicken: Brush both sides of the chicken tenders with olive oil and sprinkle liberally with zesty bread seasoning.
  3. Bake: Place the chicken tenders on a baking sheet and bake for 20-30 minutes or until the internal temperature reaches 165°F.

Key Facts About Cooking Chicken Tenders

  • Internal Temperature: Regardless of the cooking method, ensure the chicken tenders reach an internal temperature of 165°F to avoid foodborne illnesses[1][2][3].

Pan-Frying

  • Cooking Time: Pan-fried chicken tenders typically take about 8 minutes to cook, with 4 minutes on the first side and 3-4 minutes on the second side[1].
  • No Breading: You can make pan-fried chicken tenders without breading, making them gluten-free, paleo, keto, and Whole30-friendly[1].

Oven Baking

  • Cooking Time with Breading: Baked chicken tenders with breading usually take 10-15 minutes at 425°F[2].
  • Cooking Time Without Breading: Baked chicken tenders without breading typically take 15 minutes at 350°F[3].
  • Temperature Variations: Cooking times can vary from 15 to 30 minutes depending on the oven temperature (350°F to 425°F) and the thickness of the chicken tenders[3][4][5].

General Tips

  • Even Cooking: For oven-baked tenders, using a wire cooling rack can help ensure the bottoms do not become soggy[2].
  • Marination: Marinating the chicken tenders before baking can enhance flavor and moisture[3].
  • Resting Time: After baking, let the chicken tenders rest for 5-8 minutes before serving to retain juiciness[5].

By following these guidelines, you can achieve perfectly cooked chicken tenders that are both flavorful and safe to eat.

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