Easy Blackened Chicken Tenders
These blackened chicken tenders feature a bold spice rub that can be prepared ahead of time for a quick, easy, healthy (keto!) dinner.
Servings: 4
Ingredients
- 2 teaspoons EACH: smoked paprika, ground cumin, garlic powder
- 1 teaspoon EACH: dried oregano, onion powder, kosher salt and black pepper
- 1/2 teaspoon cayenne pepper
- 2 tablespoons avocado oil, olive oil or butter (Note 1)
- 1 1/2 lbs chicken tenders trimmed
Instructions
- Place the smoked paprika, cumin, garlic powder, oregano, onion powder, salt, pepper and cayenne pepper in a shallow bowl or dish. Pat the chicken tenders dry with paper towels and spread the avocado oil or butter on top.
- Dip each piece of chicken into the seasoning and push down to create a thick, even coat across the chicken on both sides.
- Heat a large heavy-bottomed skillet or cast-iron skillet over medium-high heat and brush lightly with the same butter or oil used to coat the chicken. You’ll know the pan is hot enough when a drop of water sizzles on the surface.
- Place the chicken tenders onto the hot skillet and cook for 2-3 minutes without moving to create a blackened crust. Flip the chicken over and cook for another 2-3 minutes, until the internal temperature reaches 165°F. You may need to work in two batches so you don't overcrowd the pan and cause the tenders to steam. If there are any browned or burned bits in the bottom of the pan, wipe them down with a paper towel between batches and add more oil before cooking.
Video
Notes
Butter or oil: use ghee (clarified butter or avocado oil for a dairy free option. I love using avocado oil because it has a higher smoke point and won’t make your kitchen as smokey at higher heat.
Adjust the spice level: add more or less cayenne pepper to customize how spicy this dish is.
To store: Store it in an air-tight container in the fridge for up to 2 days.
To reheat: Add a little olive oil to a skillet over medium-high heat and cook until the salmon is warm all the way through. You can also microwave it on high in 30 second increments until warmed through.
How to know the chicken is cooked: Insert a digital thermometer into the thickest part of the tender until it reads 160-165°F.
Nutrition
Serving: 2chicken tenders | Calories: 257kcal | Carbohydrates: 0.1g | Protein: 36g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 0.02g | Cholesterol: 109mg | Sodium: 197mg | Fiber: 0.1g | Sugar: 0.03g | Vitamin A: 155IU | Vitamin C: 2mg | Calcium: 9mg | Iron: 1mg