How to cook chicken tenders: Ingredients, cooking time, temperature settings, and calorie content of the dish

Ingredients for Perfect Chicken Tenders

• Chicken breast fillet — 700 g
• Eggs — 2 pieces
• Milk — 50 ml
• Breadcrumbs — 200 g
• Flour — 100 g
• Dried garlic powder — ½ tsp
• Italian herb mix — 1 tbsp
• Sweet paprika — 1 tsp
• Freshly ground black pepper — pinch
• Sea salt — to taste
• Vegetable oil — for frying

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Preparation Instructions for Chicken Tenders

Preparing the Meat

Cut the chicken breasts into thin strips about 1 cm thick. Season them lightly with salt and pepper, then gently pound each piece with a mallet to make it more tender.

Creating the Coating

In one bowl, whisk together eggs and milk until smooth. In another bowl, combine breadcrumbs, Italian herbs, sweet paprika, and dried garlic. A third bowl should contain flour.

Coating the Chicken

Dip each strip first in flour, then coat thoroughly in egg mixture, and finally roll generously in the breadcrumb spice blend. Repeat this process twice for every piece to ensure a nice crisp crust forms.

Frying

Heat vegetable oil in a skillet or deep-fryer to approximately 180°C. Carefully place the coated chicken strips into hot oil and fry in batches for around 3–4 minutes on each side until golden brown. If desired, initially pan-fry over medium heat and finish by baking in an oven preheated to 180°C for additional 5 minutes to keep the inside moist.

Appetizing plating on the table

Serve warm with your favorite sauce (such as garlic mayonnaise or barbecue sauce), fresh vegetables, and a side of your choosing.

How to properly select chicken breast for chicken tenders?

Choosing the right chicken breast for chicken tenders is extremely important since the quality of the raw ingredient directly affects the end result. Proper selection guarantees success in creating your dish. Allow me to share professional recommendations for picking top-quality chicken for perfect chicken tenders.

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Criteria for Selecting Chicken Breast:

1. Freshness: Always pay attention to the appearance and smell. The breast should be firm, rosy-colored, free from unpleasant ammonia or sulfurous odors. Chilled bird is preferable, as frozen options often lose moisture after defrosting and turn out dry.
2. White and Firm Fillets: Color should be pale, close to cream or light pink. Yellowish spots indicate poor quality.
3. Check Packaging Integrity: Ensure packaging is sealed tightly, without tears or liquid leakage. Pay heed to expiration dates provided by manufacturers.
4. Avoid Excess Moisture: If the package contains too much fluid, the producer likely added moisture-retaining agents that negatively affect the finished product.
5. Choose Free-Range Poultry: Such products boast better flavor and higher nutritional value. Look for specific labels on packages.

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Chef Recommendations for Preparing Chicken:

• Remove all skin and membranes carefully; this simplifies further steps and enhances flavor.
• Divide larger portions into equal-sized pieces for faster and more even cooking.
• Set appropriate thickness (approximately 1–1.5 cm); overly thick pieces remain uncooked inside, whereas very thin ones might burn and lose moisture.

By adhering to these simple guidelines, you’ll achieve excellent chicken tenders, a treat that brings pleasure to yourself and your loved ones.

What are the different types of breading for chicken tenders?

Selecting the right breading is crucial for enhancing the appeal, taste, and texture of chicken tenders. There are numerous types of breadings available, each imparting unique characteristics to the dish. Below, we’ll explore the most common kinds of breading and provide guidance on choosing the best option.

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Types of Breadings:

1. Traditional Breadcrumbs. The most widely used type of breading. Known for its neutral flavor and ability to form a crispy outer shell. French-style breadcrumbs (“panko”) are particularly appreciated for their large granules, providing airy structure and pronounced crunch.
2. Flour and Potato Starch. A versatile choice for a delicate and smooth coating. Ideal for creating a thin, sleek layer suitable for subsequent frying or baking.
3. Nut-Based Breading. An incredibly tasty and aromatic option. Ground walnuts, hazelnuts, or almonds add sophistication and complexity to the dish, making it perfect for special occasions.
4. Chia or Flaxseed Breading. A modern trend, favored for its unique crunch and added health benefits. Seeds enhance visual appeal and deliver beneficial nutrients.
5. Quinoa or Oat Flakes. Another contemporary and nutritious alternative. Crunchy layers made from grains complement the natural taste of chicken and offer an appealing texture.
6. Cheesy Breading. Loved by many, this option creates an irresistible combination of flavors. Hard cheeses like parmesan, romano, or gouda transform into a thin, crunchy coating, enriching the overall experience.

Guidelines for Choosing Optimal Breading:

1. Consider Audience Preferences: If your guests favor lighter, fresher-tasting dishes, opt for thin coatings like flour or starch. For lovers of robust crunch, use panko or nut-based blends.
2. Keep Flavor Combinations in Mind: For example, pasty sauces (like garlic mayo or cheese dips) pair well with light breading, while thick, sweet barbeque sauces beautifully complement chunkier panko.
3. Follow Proportions: The typical three-layer breading involves dusting the item with flour, dipping it in egg, and finishing with the final breading. This sequence achieves balanced moisture retention and attractive external presentation.
4. Experiment With Caution: Sometimes taking risks pays off, leading to impressive outcomes. However, novice cooks should start with tried-and-tested basic recipes before venturing into uncharted territory.

Ultimately, selecting the right breading becomes a pivotal step in crafting an outstanding dish. Tailoring choices based on flavor preferences, presentation style, and mood helps create memorable meals worthy of praise.

What seasonings should I use for chicken tenders?

Using the right seasonings transforms an ordinary dish into a gastronomic delight. Chicken tenders serve as a foundation for multiple flavor variations, ranging from mild to bold and spicy. Let’s explore some popular seasonings and their impact on the taste profile.

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Basic Universal Seasonings:

1. Black Pepper: Delicately highlights the natural taste of chicken, giving it a subtle hint of spiciness.
2. Salt: Essential component that intensifies perception of all other flavors. Best to use coarse sea or Himalayan salt.
3. Herbes de Provence: A blend of dried herbs (rosemary, basil, oregano, thyme) enriches the dish with rich Mediterranean notes.
4. Chili Powder: Light presence of chili adds pleasant warmth and gentle hints of spiciness.
5. Curry Powder: Indian curry combines various nuances—from citrusy to woody—creating complex multi-layered flavors.

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Specific Blends and Their Effects:

1. Chinese Style: Five-spice blend (star anise, cloves, cinnamon, fennel, star anise) provides a rich East Asian flavor profile, combining well with tangy or sweet sauces.
2. American BBQ Style: Base includes paprika, black pepper, sugar, and a touch of liquid smoke. This combination delivers iconic barbecue notes and a distinct smoky aroma.
3. Mediterranean Style: Olives, capers, parsley, red wine vinegar create bright and refreshing bouquet, highlighting the taste of chicken.
4. Thai Style: Red Thai chili, coriander, fish sauce, coconut milk create tropical atmosphere with contrasting sweet and spicy elements.
5. French Style: Saffron, nutmeg, butter lend softness and elegance, perfect for refined dining experiences.

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Important Reminder:

Don’t shy away from experimentation by blending different spices into custom mixes. However, be cautious with quantities and balance. Sometimes less truly means more, letting the primary ingredient shine.

Therefore, the correct seasonings help highlight the best qualities of the dish, opening up a world of new flavors and creative possibilities in the kitchen.

Variations of recipes for fried chicken tenders

There are many variations of the classic chicken tenders recipe, each offering unique flavors and textures. Here are some popular versions that are easy to follow step-by-step:

Classic Fried Chicken Tenders

This traditional method is used by most chefs when preparing chicken tenders.

Ingredients:

• Chicken breast — 500 g
• Egg — 1 pc.
• Breadcrumbs — 1 cup
• Flour — half a cup
• Vegetable oil — for frying
• Salt, pepper — to taste

Steps:

1. Cut the chicken breast into long, thin slices.
2. Dredge each slice through flour, dip in beaten egg, and coat evenly with breadcrumbs.
3. Deep-fry in heated oil until golden-brown.
4. Transfer onto paper towels to absorb excess oil before serving.

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Spicy BBQ Chicken Tenders

If you’re looking for something with extra kick, try these zesty tenders seasoned with BBQ rubs.

Ingredients:

• Chicken breast — 500 g
• Dry BBQ seasoning — 1 tablespoon
• Dijon mustard — 1 tablespoon
• BBQ sauce — 2 tablespoons
• Pan coating (flour + breadcrumbs)

Steps:

1. Mix dijon mustard and BBQ sauce, brush onto sliced chicken breast.
2. Follow the same dredging procedure: flour → egg → breadcrumbs.
3. Fry according to standard instructions until golden-brown.
4. Serve sprinkled with chopped parsley or other greens alongside tangy sauces.

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Coffee-Crusted Chicken Tenders

Surprise guests with a unique coffee-infused twist.

Ingredients:

• Chicken breast — 500 g
• Ground coffee — 2 tablespoons
• Cinnamon — 1/2 teaspoon
• Brown sugar — 1 teaspoon
• Pan coating (flour + breadcrumbs)

Steps:

1. Grind coffee beans along with cinnamon and brown sugar.
2. Add the resulting mixture to the breadcrumbs.
3. Perform the three-step dredging technique: flour → egg → coffee-crumb mixture.
4. Fry until the outside becomes crispy and fragrant.

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Cheeseburger-Inspired Chicken Tenders

Love cheeseburgers but want something different? Try making chicken tenders infused with burger-like flavors.

Ingredients:

• Chicken breast — 500 g
• Mozzarella cheese — 100 g
• Burger spices (mustard powder, onion powder, smoked paprika)
• Pan coating (flour + breadcrumbs)

Steps:

1. Shred the cheese and mix it with the burger spices.
2. Fill small slits cut into the chicken breast with shredded cheese.
3. Cover each piece with flour, then egg wash, followed by breadcrumbs.
4. Fry until cooked through and the cheese has fully melted.

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Each variation offers a new take on this beloved dish, allowing you to create exciting meals full of diverse tastes and textures.

Try chicken tenders prepared using different methods

How to prepare classic Breaded Chicken Tenders in Oven

Ingredients:

• Chicken breast — 500 g
• Egg — 1 large
• Breadcrumbs — 100 g
• Flour — 50 g
• Olive oil — 1 Tbsp
• Salt, pepper, preferred spices — to taste

Instructions:

1. Rinse the chicken breast under cold water, pat dry with paper towel, and cut into long narrow strips.
2. Lightly pound each piece with a kitchen mallet so they’re uniform in thickness.
3. Beat the egg in a shallow dish, adding salt and pepper.
4. First dip each strip in flour, then into the egg mixture, finishing off with breadcrumbs.
5. Arrange the breaded strips on a parchment-lined baking sheet and drizzle with olive oil.
6. Bake in a preheated oven set to 180°C for 15–20 minutes until golden and crispy.

Result: Soft, juicy, perfectly crisp-coated chicken tenders!

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How to prepare healthy Steamed Chicken Tenders in Steam Cooker

Ingredients:

• Chicken breast — 500 g
• Lemon juice — 1 Tbsp
• Honey — 1 tsp
• Garlic clove — 1 crushed
• Fresh thyme — a few sprigs
• Salt, pepper — to taste

Instructions:

1. Thoroughly rinse and dry the chicken breast, cutting it into 1 cm-wide strips.
2. Make a marinade by mixing honey, lemon juice, mashed garlic, and thyme leaves.
3. Marinate the chicken strips for 15–20 minutes.
4. Place the marinated chicken in the steamer basket and steam for about 15 minutes.

Result: Nutritious, light, nearly weightless tenders packed with vitamins and aroma!

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How to prepare quick & delicious Microwave Chicken Tenders

Ingredients:

• Chicken breast — 500 g
• Mayonnaise — 2 Tbsp
• Herbes de Provence — 1 tsp
• Juice of half a lemon
• Salt, pepper — to taste

Instructions:

1. Slice the chicken breast into long strips, pour lemon juice over them, season with salt and pepper, and leave aside for 10 minutes.
2. Spread the chicken pieces with a mixture of mayonnaise and herbes de Provence.
3. Place everything in a microwave-safe container covered with a lid and cook on maximum power for 5–7 minutes.
4. Check doneness periodically by piercing the thickest part with a knife.

Result: Fast, savory tenders ready in mere moments!

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How to prepare smokey Barbecued Chicken Tenders on Grill

Ingredients:

• Chicken breast — 500 g
• Italian seasoning — 1 tsp
• Barbeque sauce — 2 Tbsp
• Lime juice — 1 Tbsp
• Cayenne pepper — optional

Instructions:

1. Cut the chicken breast into finger-length strips, roughly 10 cm long.
2. Marinade the chicken in lime juice mixed with Italian seasoning and a dash of cayenne pepper for 15–20 minutes.
3. Skewer the chicken strips onto wooden skewers or arrange them directly on the grill rack.
4. Grill over charcoal, turning frequently, until golden-brown with a slight smokiness.

Result: Divine, slightly crunchy, succulent tenders bursting with aromas!

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These four straightforward recipes will bring joy to your culinary experiments and impress your loved ones with their exceptional outcome. Now chicken tenders will definitely earn a special spot among your signature dishes!

Calorie content of chicken tenders

The calorie content of chicken tenders depends on the preparation method, ingredients used, and portion size. Let’s break down the main points:

Key Factors Affecting Caloric Content:

1. Cooking Method:
   • Deep-Fried: This method significantly increases the caloric value due to fat from oil absorption. Typically, fried chicken tenders have around 350–400 calories per 100 grams.
   • Baked: This healthier option results in lower calories. The average calorie count for baked chicken tenders ranges between 200–250 calories per 100 grams.
2. Type of Breading:
   • Regular bread crumbs increase carbohydrate intake and overall calories.
   • You can substitute regular bread crumbs with flax seeds, nuts, or oats to reduce calories while enhancing nutritional benefits.
3. Sauce: Often served with various sauces like mayonnaise, sour cream, or sweet-and-sour varieties, which also contribute to total calories. It’s important to account for the calories in the sauce when calculating the total energy value of the dish.
4. Portion Size: Portion size plays a crucial role. An average portion typically consists of 150–200 grams, meaning its caloric content varies depending on the chosen cooking method and components.

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Chef Tips for Reducing Calories:

• Instead of deep-frying, opt for baking in the oven or grilling.
• Limit consumption of high-calorie sauces such as mayonnaise; choose natural alternatives like Greek yogurt, homemade tomato sauce, or fresh veggies.
• Choose lean white meat (breast) instead of dark-meat minced products containing fats.
• Be mindful of portion sizes and enjoy food consciously.

Thus, the best approach for maintaining a healthy lifestyle is controlling the preparation process and selecting the healthiest cooking methods possible.

Temperature setting for chicken tenders

Temperature control is key to achieving perfectly cooked chicken tenders. Proper temperature ensures the ideal texture—tender and juicy center encased within a crisp exterior. Let me guide you through optimal settings for different cooking methods.

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Frying in Oil

Optimal Temperature: 170–180°C.

Why this range?

• Lower temperatures lead to excessive oil absorption, leaving the tenders greasy and heavy.
• Higher temperatures cause premature browning without proper internal cooking.

Chef’s Tip: Use a thermometer to monitor oil temperature. When the tenders start floating in bubbling oil, it’s ready for cooking.

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Oven-Baking

Recommended Temperature: 180–200°C. This temperature allows for a crispy outer layer while ensuring thorough cooking of the inner meat.

Chef’s Advice:

• Always preheat your oven; otherwise, initial exposure to low temperature makes the surface soggy.
• Space out the tenders on the tray, allowing room for even heating.

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Grilling

Ideal Temperature: Medium Heat (around 160–180°C). A moderate level of heat slowly develops color and retains moisture in the meat.

Chef’s Guidance:

• Flip the tenders regularly to prevent burning.
• Test doneness by inserting a knife tip; clear juice indicates readiness.

Cooking temperature regime for chicken tenders

Cooking time for chicken tenders largely depends on the chosen cooking method and particular recipe details. Here’s a general overview regarding approximate preparation times for popular techniques.

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Main Cooking Methods and Times:

1. Deep-Frying: Usually takes 6–8 minutes. The optimal oil temperature is around 180–190°C. Cooking duration is determined visually—the edges of the tenders acquire a golden hue, while the interior remains juicy.
2. Baking in the Oven: Takes approximately 15–20 minutes. The oven needs to be preheated to 180–200°C. One advantage of this method is retaining maximum natural juices and reducing oil consumption.
3. Grilling: Requires around 10–15 minutes. Open flame cooking contributes to forming an appetizing crust and delivering a distinctive smoky scent. Remember, constant monitoring prevents burning.
4. Microwaving: Quick alternative requiring only 3–5 minutes. Be cautious during microwaving, as ovens distribute thermal energy unevenly.
5. Steaming: Relatively longer process lasting 15–20 minutes. Without exposure to high temperatures, vitamins and minerals are preserved, making the dish a healthier and diet-friendly option.

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Chef’s Recommendations:

• Following precise temperature settings greatly influences the final result. Verify the interior condition using a knife or probe thermometer to ensure complete cooking.
• Monitor the cooking process continuously, adjusting timing and intensity accordingly.
• If unsure about doneness, it’s safer to extend cooking by an additional minute or two rather than removing them early.

Understanding these methods and selecting the best fit for your preferences will surely yield delicious results, enabling you to savor exquisite chicken tenders!

What side dishes would ideally complement chicken tenders?

Side dishes play a significant role in complementing the main course, enhancing its flavor, and improving the aesthetics of the presentation. To compose a harmonious menu effectively, here are some winning ideas for pairing with your favorite chicken tenders.

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Best Side Dish Ideas for Chicken Tenders:

1. Salads and Veggies: Salads are great for adding freshness and nutrition. A simple salad with arugula leaves, cherry tomatoes, and balsamic vinaigrette dressing pairs wonderfully with chicken tenders. Another option could include freshly sliced cucumbers, radishes, and green onions dressed with a squeeze of lemon juice.
2. Rice and Grains: Pairing rice or grains complements the chicken flavor excellently. Options like basmati or jasmine rice, buckwheat porridge, or bulgur work well. Rice can be enhanced with soy sauce and sesame oil for added depth of flavor.
3. Potatoes: Traditional sides include baked potatoes or French fries. Simplicity combined with perfect accompaniment to any kind of chicken makes these staples stand out. Mashed potatoes enriched with butter and warm milk are equally delicious.
4. Pasta: Spaghetti or smaller pasta shapes paired with a light sauce, such as creamy or garlicky cheese-based dressings, make an excellent companion to hot chicken tenders.
5. Leafy Greens: Spinach, broccoli, or green beans offer a lightweight alternative to heavier sides. Their light texture and nutritional benefits create a balanced plate.
6. Breads and Rolls: Toasted crackers or baguettes spread with avocado or cottage cheese provide a quick and practical solution, satisfying hunger without overloading the stomach.
7. Home-Made Snacks: Accompaniments like homemade pickled fish, pickles, or olives complement the dish nicely and allow for enjoyable breakfasts or late-night snacks.

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Chef’s Tips:

• Maintain Balance: If the main dish is heavy and filling, opt for a lighter side dish, such as salads or leafy greens.
• Love Bright Colors? Create a rainbow of colorful fruits and vegetables.
• Contrast Is Important: When choosing a side dish, aim to accentuate the main flavor, introducing new hues and subtleties.

Following these simple suggestions will elevate your dish into a true feast for both eyes and taste buds.