Pan-Seared Chicken Tenderloin: A Quick, Easy, and Delicious Recipe

Chicken tenderloin is a fantastic weeknight dinner option. It’s lean, cooks quickly, and is incredibly versatile. This recipe for pan-seared chicken tenderloin is simple, flavorful, and ready in under 30 minutes. We’ll walk you through each step, ensuring perfectly cooked, juicy chicken every time. Get ready to elevate your weeknight meals with this delicious and easy recipe!

Why Choose Chicken Tenderloin?

Before we dive into the recipe, let’s talk about why chicken tenderloin is such a great choice:

* **Quick Cooking:** Chicken tenderloins are thin and small, which means they cook incredibly fast. This makes them perfect for busy weeknights when you don’t have a lot of time to spend in the kitchen.
* **Lean Protein:** Chicken tenderloin is a lean source of protein, making it a healthy and satisfying meal option.
* **Versatile Flavor:** The mild flavor of chicken tenderloin makes it a blank canvas for a variety of seasonings and sauces. You can easily customize this recipe to suit your taste preferences.
* **Easy to Prepare:** Chicken tenderloin requires minimal prep work. Simply trim any silverskin, season, and cook.
* **Budget-Friendly:** Often, chicken tenderloin is available at a reasonable price, making it a great option for budget-conscious meal planning.

Ingredients You’ll Need

Here’s what you’ll need to make this pan-seared chicken tenderloin recipe:

* **1 pound Chicken Tenderloins:** Look for fresh, plump chicken tenderloins. Pat them dry with paper towels before cooking.
* **2 tablespoons Olive Oil:** Olive oil adds flavor and helps the chicken brown nicely. You can also use other cooking oils with a high smoke point, such as avocado oil or canola oil.
* **1 teaspoon Salt:** Seasoning is key! Adjust the amount of salt to your liking.
* **1/2 teaspoon Black Pepper:** Freshly ground black pepper adds a nice bite.
* **1 teaspoon Garlic Powder:** Garlic powder provides a savory flavor boost.
* **1/2 teaspoon Paprika:** Paprika adds color and a subtle smoky flavor.
* **1/4 teaspoon Onion Powder:** Onion powder complements the garlic powder and adds depth of flavor.
* **Optional: 1 tablespoon Butter:** Adding butter at the end of cooking creates a rich and flavorful sauce.
* **Optional: Fresh Herbs (Parsley, Thyme, Rosemary):** Fresh herbs add a vibrant touch and enhance the flavor.
* **Optional: Lemon Wedges:** A squeeze of lemon juice brightens the flavors and adds a touch of acidity.

Equipment You’ll Need

* **Large Skillet:** A large skillet, preferably cast iron or stainless steel, is ideal for pan-searing. Make sure it’s large enough to accommodate all the chicken tenderloins without overcrowding.
* **Tongs:** Tongs are essential for flipping the chicken and ensuring even cooking.
* **Meat Thermometer:** A meat thermometer is the best way to ensure your chicken is cooked to a safe internal temperature of 165°F (74°C).
* **Paper Towels:** For patting the chicken dry.
* **Small Bowl:** For mixing the seasonings.

Step-by-Step Instructions

Follow these step-by-step instructions for perfectly pan-seared chicken tenderloin:

**Step 1: Prepare the Chicken Tenderloins**

1. Remove the chicken tenderloins from their packaging and pat them dry with paper towels. This is crucial for achieving a good sear.
2. Trim any silverskin or excess fat from the tenderloins. This step is optional but can improve the texture of the cooked chicken.

**Step 2: Mix the Seasonings**

1. In a small bowl, combine the salt, black pepper, garlic powder, paprika, and onion powder.
2. Mix well to ensure the seasonings are evenly distributed.

**Step 3: Season the Chicken**

1. Sprinkle the seasoning mixture evenly over both sides of the chicken tenderloins.
2. Gently rub the seasonings into the chicken to ensure they adhere properly.

**Step 4: Heat the Skillet**

1. Place the skillet over medium-high heat.
2. Add the olive oil to the skillet and let it heat up for a minute or two. The oil should be shimmering but not smoking.

**Step 5: Sear the Chicken**

1. Carefully place the seasoned chicken tenderloins in the hot skillet, making sure not to overcrowd the pan. Work in batches if necessary.
2. Sear the chicken for 3-4 minutes per side, or until it is golden brown and cooked through. Avoid moving the chicken around too much while it’s searing, as this will prevent it from developing a good crust.

**Step 6: Check for Doneness**

1. Use a meat thermometer to check the internal temperature of the chicken. Insert the thermometer into the thickest part of the tenderloin. The chicken is done when it reaches an internal temperature of 165°F (74°C).
2. If the chicken is not yet cooked through, continue cooking for another minute or two per side, until it reaches the desired temperature.

**Step 7: Add Butter and Herbs (Optional)**

1. Once the chicken is cooked through, reduce the heat to low.
2. Add the butter to the skillet and let it melt. As the butter melts, it will create a rich and flavorful sauce.
3. Stir in the fresh herbs, such as parsley, thyme, or rosemary.
4. Spoon the butter sauce over the chicken tenderloins.

**Step 8: Rest and Serve**

1. Remove the chicken tenderloins from the skillet and let them rest for a few minutes before serving. This allows the juices to redistribute, resulting in more tender and flavorful chicken.
2. Serve the pan-seared chicken tenderloins immediately. Garnish with fresh herbs and lemon wedges, if desired.

Tips for Perfect Pan-Seared Chicken Tenderloin

Here are some tips to ensure your pan-seared chicken tenderloin turns out perfectly every time:

* **Pat the Chicken Dry:** This is the most important step for achieving a good sear. Moisture prevents browning, so make sure the chicken is thoroughly dry before seasoning and cooking.
* **Don’t Overcrowd the Pan:** Overcrowding the pan will lower the temperature and cause the chicken to steam instead of sear. Cook in batches if necessary.
* **Use a Hot Skillet:** Make sure the skillet is hot before adding the chicken. A hot skillet will create a beautiful sear and prevent the chicken from sticking.
* **Don’t Move the Chicken Too Much:** Allow the chicken to sear undisturbed for a few minutes per side before flipping. This will help it develop a golden-brown crust.
* **Use a Meat Thermometer:** A meat thermometer is the most accurate way to ensure your chicken is cooked to a safe internal temperature of 165°F (74°C).
* **Let the Chicken Rest:** Allowing the chicken to rest for a few minutes before serving allows the juices to redistribute, resulting in more tender and flavorful chicken.

Variations and Serving Suggestions

This pan-seared chicken tenderloin recipe is incredibly versatile. Here are some variations and serving suggestions to inspire you:

* **Lemon Herb Chicken:** Add lemon zest and juice to the seasoning mixture for a bright and citrusy flavor. Garnish with fresh parsley and dill.
* **Spicy Chicken:** Add a pinch of cayenne pepper or red pepper flakes to the seasoning mixture for a spicy kick.
* **Italian Chicken:** Use Italian seasoning instead of the garlic powder, paprika, and onion powder. Serve with marinara sauce and grated Parmesan cheese.
* **Honey Garlic Chicken:** After searing the chicken, add a mixture of honey, soy sauce, and minced garlic to the skillet. Simmer until the sauce thickens.
* **Serve with Roasted Vegetables:** Roasted vegetables like broccoli, asparagus, or Brussels sprouts make a healthy and delicious side dish.
* **Serve with Rice or Quinoa:** Rice or quinoa is a great way to absorb the flavorful pan sauce.
* **Serve with a Salad:** A simple salad with a vinaigrette dressing is a light and refreshing complement to the chicken.
* **Make Chicken Tacos or Wraps:** Slice the chicken and use it as a filling for tacos or wraps. Add your favorite toppings, such as salsa, guacamole, and sour cream.
* **Add a Pan Sauce:** Deglaze the pan with chicken broth, wine, or lemon juice after searing the chicken. Simmer until the sauce thickens, and then drizzle it over the chicken.

Detailed Recipe Card

**Recipe Name:** Pan-Seared Chicken Tenderloin

**Prep Time:** 5 minutes

**Cook Time:** 15 minutes

**Total Time:** 20 minutes

**Servings:** 4

**Ingredients:**

* 1 pound Chicken Tenderloins
* 2 tablespoons Olive Oil
* 1 teaspoon Salt
* 1/2 teaspoon Black Pepper
* 1 teaspoon Garlic Powder
* 1/2 teaspoon Paprika
* 1/4 teaspoon Onion Powder
* Optional: 1 tablespoon Butter
* Optional: Fresh Herbs (Parsley, Thyme, Rosemary)
* Optional: Lemon Wedges

**Instructions:**

1. Pat the chicken tenderloins dry with paper towels and trim any silverskin.
2. In a small bowl, combine the salt, black pepper, garlic powder, paprika, and onion powder.
3. Sprinkle the seasoning mixture evenly over both sides of the chicken tenderloins.
4. Heat the olive oil in a large skillet over medium-high heat.
5. Carefully place the seasoned chicken tenderloins in the hot skillet, making sure not to overcrowd the pan.
6. Sear the chicken for 3-4 minutes per side, or until it is golden brown and cooked through. The internal temperature should reach 165°F (74°C).
7. Reduce the heat to low and add the butter (if using). Let it melt and spoon it over the chicken.
8. Stir in the fresh herbs (if using).
9. Remove the chicken from the skillet and let it rest for a few minutes before serving.
10. Serve immediately with your favorite sides. Garnish with fresh herbs and lemon wedges, if desired.

Nutritional Information (Approximate)

* Calories: 250-300 per serving (depending on added ingredients)
* Protein: 35-40 grams per serving
* Fat: 10-15 grams per serving
* Carbohydrates: 2-3 grams per serving

Conclusion

This pan-seared chicken tenderloin recipe is a quick, easy, and delicious way to enjoy a healthy and satisfying meal. With just a few simple ingredients and steps, you can create perfectly cooked, juicy chicken that’s bursting with flavor. Whether you’re a seasoned cook or a beginner in the kitchen, this recipe is sure to become a weeknight favorite. So, gather your ingredients, fire up your skillet, and get ready to enjoy a truly amazing chicken dish!

Enjoy your culinary adventure!