5.0 from 3 votes
Blackened Chicken Tenders Recipe
These blackened chicken tenders are super quick and easy to make! They are the perfect wholesome and flavor loaded dinner for a busy night. Serve them with ranch dressing, or blue cheese dressing for a real treat!
Prep Time
5 mins
Cook Time
5 mins
Total Time
12 mins
Servings: 4 servings
Calories: 305 kcal
Course:
Dinner
Cuisine:
American
Ingredients
- 2 pounds chicken tenderloins (about 12)
- 1.5 tbsp butter
For the Blackened Chicken Seasoning
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp paprika
- 1 tsp Italian seasoning
- 1 tsp Old Bay seasoning
- 1/2 tsp salt
- 1/4 tsp cayenne pepper or up to 1/2 tsp to taste (optional)
Instructions
- Combine the garlic powder, onion powder, paprika, Italian seasoning, Old Bay, salt, and cayenne pepper (optional) and mix.
- Lay the chicken tenders flat and sprinkle seasonings on the first side, lightly pat them in, and then sprinkle the remaining seasoning on the back side and pat in. This can sit in the refrigerator for up to an hour seasoned.
- Heat a large cast iron skillet over high heat for 2-3 minutes, then reduce to medium high and add the butter.
- Once the butter is melted and starting to brown, but not smoke, put the chicken flat in the skillet. Do not crowd the skillet. Cook the chicken in batches if necessary.
- Let the chicken cook for 2-3 minutes on the first side without moving or checking it, then flip and cook 2 minutes on the other side. Then reduce heat to low, cover the pan and continue to cook until the chicken reaches an internal temp of 165˚F (about 1-2 more minutes.)
- Remove the chicken from the skillet (to prevent it from continuing to cook) and serve warm with fresh parsley or freshly squeezed lemon if desired.
Cup of Yum
Notes
- To make a true blackened seasoning use the cayenne and black pepper to create the spice.
- To create a milder, kid-friendly blackened chicken, sometimes called bronzed chicken, omit the cayenne and lightly season with black pepper.
Nutrition Information
Serving
4oz
Calories
305kcal
(15%)
Carbohydrates
2g
(1%)
Protein
49g
(98%)
Fat
10g
(15%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
1g
Monounsaturated Fat
3g
Trans Fat
1g
Cholesterol
156mg
(52%)
Sodium
593mg
(25%)
Potassium
878mg
(25%)
Fiber
1g
(4%)
Sugar
1g
(2%)
Vitamin A
519IU
(10%)
Vitamin C
3mg
(3%)
Calcium
30mg
(3%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 305
% Daily Value*
| Serving | 4oz | |
| Calories | 305kcal | 15% |
| Carbohydrates | 2g | 1% |
| Protein | 49g | 98% |
| Fat | 10g | 15% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Trans Fat | 1g | 50% |
| Cholesterol | 156mg | 52% |
| Sodium | 593mg | 25% |
| Potassium | 878mg | 19% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 519IU | 10% |
| Vitamin C | 3mg | 3% |
| Calcium | 30mg | 3% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.