Oven-Baked Chicken Tenderloin Recipe

If you’re searching for a quick, healthy, and delicious meal idea, look no further than this Oven-Baked Chicken Tenderloin Recipe. This dish is perfect for busy weeknights or for those who love to meal prep without compromising on flavor or nutrition. With just a handful of ingredients and minimal preparation, you can enjoy juicy and tender chicken that pairs perfectly with a variety of sides. Whether you’re cooking for your family or yourself, this recipe is sure to become a household favorite.

Ingredients

Before diving into the preparation, gather the following ingredients to ensure a seamless cooking experience:

For the Chicken:

• 4 boneless, skinless chicken tenderloins (or breasts cut into tenderloins)
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon smoked paprika
• 1/2 teaspoon dried thyme
• 1/2 teaspoon dried rosemary (optional)
• Salt and pepper, to taste
• 1 tablespoon fresh lemon juice (optional)

For Serving (Optional):

• Fresh parsley, chopped (for garnish)
• Roasted vegetables or a side salad

Instructions

Follow these simple steps to create a flavorful and healthy chicken dish:

1. Preheat the Oven

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with cooking spray.

2. Prepare the Chicken

Pat the chicken tenderloins dry with a paper towel to ensure they get a nice crisp coating. In a small bowl, combine the garlic powder, onion powder, smoked paprika, thyme, rosemary, salt, and pepper. Mix well.

3. Season the Chicken

Drizzle the chicken tenderloins with olive oil and rub it evenly over the surface of the chicken. Then, sprinkle the seasoning mixture evenly over each tenderloin, making sure all sides are well-coated.

4. Bake the Chicken

Place the seasoned tenderloins on the prepared baking sheet. Bake in the preheated oven for 18-20 minutes, or until the internal temperature reaches 165°F (74°C) and the chicken is no longer pink in the center.

5. Optional Lemon Drizzle

After removing from the oven, drizzle the chicken with fresh lemon juice for an added zesty kick (optional). Garnish with fresh parsley if desired.

6. Serve

Serve the oven-baked chicken tenderloins with your favorite side dishes like roasted vegetables, mashed potatoes, or a light salad. Enjoy!

Nutrition Facts

Understanding the nutritional content of your meal can help you make healthier choices. Below are the nutrition facts per serving (one chicken tenderloin):

• Calories: 180 kcal
• Protein: 25g
• Fat: 9g
  • Saturated Fat: 1g
• Carbohydrates: 1g
  • Fiber: 0g
  • Sugars: 0g
• Cholesterol: 70mg
• Sodium: 280mg
• Calcium: 20mg
• Iron: 1.2mg

How to Serve

The versatility of this dish means you can pair it with a variety of sides to create a balanced meal that tantalizes the palate while providing essential nutrients. Here are some detailed serving suggestions that will enhance your dining experience:

Roasted Vegetables

Roasted vegetables are not only visually appealing but also bring out the natural sweetness and depth of flavor that complements the seasoned chicken beautifully. A colorful medley of vegetables such as carrots, bell peppers, zucchini, and red onions can be tossed in olive oil, garlic, and a sprinkle of your favorite herbs (like thyme or rosemary) before roasting. Roasting at a high temperature (around 425°F or 220°C) caramelizes the vegetables, enhancing their flavor and creating a delightful contrast to the savory chicken. You can also experiment with seasonal vegetables, such as Brussels sprouts in fall or asparagus in spring, to keep your meal fresh and interesting.

Mashed Potatoes

Classic mashed potatoes are a timeless side that pairs wonderfully with the seasoned chicken. The creaminess of the potatoes provides a comforting texture that balances the dish. To elevate your mashed potatoes, consider incorporating ingredients such as roasted garlic, cream cheese, or sour cream for added richness. For a twist, try using sweet potatoes instead; their natural sweetness will create a delightful contrast with the savory chicken. Don’t forget to garnish with freshly chopped chives or parsley for a pop of color and flavor.

Salad

A fresh green salad is the perfect way to introduce a light and refreshing element to your meal. Opt for a mix of crunchy greens like arugula, spinach, or romaine, and add colorful vegetables such as cherry tomatoes, cucumber, and radishes. A light vinaigrette made from olive oil, balsamic vinegar, and a touch of honey will enhance the flavors without overpowering the dish. You can also add components like avocado, feta cheese, or nuts (like walnuts or almonds) for added texture and nutritional benefits. This salad not only adds freshness but also a variety of nutrients, making your meal more balanced.

Rice or Quinoa

Serving the chicken over a bed of rice or quinoa creates a hearty and complete meal. Both options are excellent sources of carbohydrates and can absorb the delicious juices from the chicken, enhancing the overall flavor of the dish. For rice, consider using brown rice or wild rice for a nutty flavor and added fiber. Quinoa, on the other hand, is a gluten-free option that offers a higher protein content. You can cook them in vegetable or chicken broth for added flavor, and toss in some herbs or spices to complement the chicken’s seasoning. Garnishing with fresh herbs like cilantro or parsley can add a burst of freshness.

Pasta

Pairing the chicken with a light pasta dish can offer a delightful Mediterranean twist to your meal. Choose a short pasta like penne or farfalle, and toss it with olive oil, garlic, and fresh herbs such as basil or oregano. Adding sautéed vegetables like spinach, sun-dried tomatoes, or artichokes can enhance the dish further. For a creamier option, consider making a light alfredo sauce or a pesto sauce, which would beautifully coat the pasta and complement the flavors of the chicken. This combination not only adds variety but also makes for a satisfying and fulfilling meal.

Conclusion

With these serving suggestions, you can create a well-rounded meal that showcases the versatility of the chicken dish. Whether you choose roasted vegetables, creamy mashed potatoes, a refreshing salad, wholesome grains like rice or quinoa, or a light pasta, each option offers a unique flavor profile that enhances the overall dining experience. Feel free to mix and match these sides based on your preferences or the season, ensuring that every meal is deliciously memorable.

Additional Tips for Perfect Chicken Tenderloins

To ensure the best results every time you prepare chicken tenderloins, consider these additional tips that not only enhance the flavor but also improve the cooking process:

1. Marinating: Elevate Flavor Profiles

Marinating chicken tenderloins is an excellent way to infuse them with flavor and tenderness. A good marinade typically includes an acid (like lemon juice, vinegar, or yogurt), oil, and a mix of herbs and spices. For optimal flavor absorption, allow the chicken to marinate in the seasoning mixture for at least 30 minutes, but for even better results, aim for several hours or overnight. The longer the chicken sits in the marinade, the richer the flavor will be. Just be cautious not to marinate too long, especially with acidic ingredients, as they can break down the meat too much, resulting in a mushy texture.

2. Even Cooking: The Importance of Uniformity

To achieve perfectly cooked chicken tenderloins, it’s crucial to select pieces that are similar in size and thickness. This ensures that all pieces cook evenly, preventing some from becoming overcooked while others are undercooked. If you find that some tenderloins are thicker than others, consider using a meat mallet to gently pound them to an even thickness. This technique not only promotes even cooking but also helps to tenderize the meat, making it juicier and more enjoyable.

3. Resting Time: The Key to Juiciness

After baking, allow your chicken tenderloins to rest for about 5 to 10 minutes before cutting into them. This resting period is vital as it allows the juices within the chicken to redistribute, ensuring that each bite is juicy and flavorful. If you slice into the chicken immediately after removing it from the oven, the juices are likely to run out, resulting in a dry dish. Cover the tenderloins loosely with foil during the resting period to keep them warm without steaming.

4. Herb Variations: Personalize Your Dish

One of the most enjoyable aspects of cooking is the ability to customize your dishes to suit your palate. Feel free to experiment with a variety of herbs and spices based on your taste preferences. For instance, if you enjoy a bit of heat, consider adding crushed red pepper flakes or cayenne pepper to your seasoning mix. If you prefer a more aromatic flavor, herbs like thyme, rosemary, or dill can add depth and complexity. You can also try using different types of oil (like sesame or avocado oil) in your marinade or seasoning blend to impart unique flavors.

5. Storage: Keep It Fresh

Proper storage is essential for maintaining the quality of your chicken tenderloins, especially if you have leftovers. Store any uneaten portions in an airtight container, ensuring that you seal it tightly to prevent air exposure, which can lead to spoilage. Refrigerated chicken tenderloins can last for up to three days. When reheating, do so gently in the oven or microwave to avoid drying them out. For longer storage, consider freezing the tenderloins. Place them in a freezer-safe bag or container, and they can be stored in the freezer for up to three months. When ready to use, thaw them in the refrigerator overnight before cooking.

By incorporating these additional tips into your chicken tenderloin preparation, you will not only enhance the flavor and texture of your dish but also ensure that it’s cooked to perfection every time. Happy cooking!

For the best results, be sure to evenly coat the chicken with the olive oil and seasoning mix to ensure that each tenderloin is flavorful throughout. Another tip is to avoid overcooking the chicken—using a meat thermometer to check that the internal temperature reaches 165°F (74°C) will help prevent dryness and ensure juicy, tender results. If you prefer an even crispier texture, consider broiling the chicken for the last 2-3 minutes of baking. This adds a golden, crispy finish to the exterior without compromising the tenderness inside.

If you’re looking to amp up the flavor even further, try marinating the chicken for 30 minutes to a few hours before baking. A simple marinade made with olive oil, lemon juice, garlic, and herbs can take this dish to the next level. You can also experiment with different seasonings like chili powder, cumin, or Italian seasoning for a variety of flavor profiles.

Lastly, don’t forget to rest the chicken for a few minutes after baking. This allows the juices to redistribute, keeping the tenderloins moist and flavorful. Enjoy your perfectly baked chicken tenderloins!

FAQs

Can I use chicken breast instead of tenderloins?

Yes, you can use chicken breast instead of tenderloins. Simply cut the breasts into strips to mimic tenderloins.

What can I do if I don’t have smoked paprika?

If you don’t have smoked paprika, regular paprika or chili powder can be used as a substitute. However, smoked paprika imparts a unique flavor that’s worth trying.

How can I make the chicken spicier?

To add some heat, consider adding a pinch of cayenne pepper or red pepper flakes to the seasoning mixture.

Can this recipe be made ahead of time?

Yes, you can prepare the chicken with the seasoning ahead of time and store it in the refrigerator until you are ready to bake.

Is this recipe suitable for meal prep?

Absolutely! These chicken tenderloins can be cooked in advance and stored in meal prep containers with your choice of sides for easy and nutritious lunches throughout the week.

Conclusion

This Oven-Baked Chicken Tenderloin Recipe is a fantastic option for those seeking a quick, healthy, and delicious meal. With a simple seasoning blend and minimal preparation time, you can enjoy juicy, tender chicken that’s perfect for any occasion. Whether you’re a novice cook or a seasoned chef, this recipe is sure to become a staple in your culinary repertoire. Enjoy it with your favorite sides and savor the delightful flavors with every bite.

One of the best things about this recipe is its versatility. You can easily customize the seasoning to suit your preferences, whether that means adding more spices for a bold flavor or keeping it simple with just salt and pepper. The chicken is not only delicious on its own but can also be used in various dishes. For a healthy lunch, slice the tenderloins and toss them in a salad or wrap them in a whole wheat tortilla. You can also serve them alongside quinoa, brown rice, or roasted vegetables for a balanced meal.

The beauty of oven-baked chicken tenderloins is their ease of preparation and their ability to hold up well in meal prep. You can make a batch ahead of time and store it in the fridge for quick lunches or dinners throughout the week. Plus, the recipe is naturally low in carbs and high in protein, making it ideal for those following various dietary plans.

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