Description
Chicken tenderloins make weeknight dinners a breeze with their quick cooking time and tender meat. Seasoned simply with salt, pepper, and your favorite herbs, these juicy strips crisp up perfectly in a skillet and pair wonderfully with rice or a fresh salad.
Ingredients
Scale
Protein:
- 1.5 pounds (680 grams) chicken tenderloins
Seasonings:
- 2 teaspoons dried oregano
- 2 garlic cloves, minced
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Liquid and Garnish:
- 0.25 cup (60 milliliters) olive oil
- 2 tablespoons fresh lemon juice
- Optional: fresh parsley
- Optional: lemon slices
Instructions
- Create a robust marinade by whisking ¼ cup olive oil, 2 tablespoons fresh lemon juice, 2 teaspoons dried oregano, 2 minced garlic cloves, ½ teaspoon salt, and ¼ teaspoon black pepper in a large bowl or resealable plastic bag.
- Add 1 ½ pounds chicken tenderloins to the marinade, ensuring each piece gets thoroughly coated. Refrigerate for minimum 20 minutes or up to 8 hours for deeper flavor infusion.
- Remove chicken from refrigerator 15 minutes before cooking to reach room temperature, which helps even cooking.
- For stovetop method, heat 1 tablespoon olive oil in a large skillet over medium-high heat at 375°F (190°C) for 2 minutes.
- Arrange tenderloins in single layer, cooking 3-4 minutes on first side until golden brown with slight char marks.
- Flip tenderloins carefully, cooking additional 3-4 minutes until internal temperature reaches 165°F (74°C).
- For oven method, preheat to 400°F (200°C) and arrange tenderloins on parchment-lined baking sheet.
- Roast 18-20 minutes, turning once halfway through cooking process.
- For grilling, heat grill to medium-high around 400°F (200°C).
- Place tenderloins on clean, oiled grates, grilling 3-4 minutes per side with lid closed.
- Garnish finished chicken with chopped fresh parsley and lemon slices. Serve immediately with preferred side dishes.
Notes
- Marinate chicken for maximum flavor by using a resealable plastic bag, which ensures even coating and easy cleanup.
- Avoid overcooking tenderloins by using a meat thermometer to check internal temperature reaches 165°F for safe, juicy results.
- Let chicken rest for 3-5 minutes after cooking to help retain moisture and ensure tender, succulent meat.
- For a low-carb or gluten-free option, swap marinade ingredients to match dietary needs and use fresh herbs for extra zest.
- Prep Time: 20 minutes
- Cook Time: 18-20 minutes
- Category: Chicken
- Method: Roasting
- Cuisine: American
Nutrition
- Serving Size: 4
- Calories: 295 kcal
- Sugar: 0 g
- Sodium: 285 mg
- Fat: 18 g
- Saturated Fat: 2.5 g
- Unsaturated Fat: 15 g
- Trans Fat: 0 g
- Carbohydrates: 1 g
- Fiber: 0.3 g
- Protein: 30 g
- Cholesterol: 85 mg