Blackened Chicken Tenders Recipe – Bold and Flavorful Delight

Blackened Chicken Tenders are a delightful twist on the classic chicken dish. Known for their rich, smoky flavor, these tenders have become a favorite in many households.

This cooking technique originated in Louisiana, where chefs first began coating meats in a mixture of spices and herbs before searing them at high temperatures. The result is a crispy, flavorful crust that locks in the juiciness of the chicken.

Perfect for those who love bold flavors, blackened chicken tenders are both spicy and savory. The blackening process involves a blend of paprika, cayenne pepper, garlic powder, and various herbs that give the chicken its distinct taste and color.

This method of cooking not only enhances the flavors but also gives the chicken tenders a beautiful, appetizing appearance. If you're interested in the history of blackening techniques and how they've evolved over time, you might find this article from Epicurious insightful.

Whether you're preparing a family dinner or a casual gathering with friends, blackened chicken tenders are sure to impress with their robust flavors and tender texture.

Ingredients for Blackened Chicken Tenders

• 1 pound chicken tenders
• 2 tablespoons paprika
• 1 tablespoon garlic powder
• 1 tablespoon onion powder
• 1 tablespoon dried thyme
• 1 tablespoon dried oregano
• 1 teaspoon cayenne pepper
• 1 teaspoon black pepper
• 1 teaspoon salt
• 2 tablespoons olive oil
• Lemon wedges for serving

Instructions for Making Blackened Chicken Tenders

1. In a small bowl, mix together paprika, garlic powder, onion powder, thyme, oregano, cayenne pepper, black pepper, and salt.
2. Pat the chicken tenders dry with paper towels to remove any excess moisture.
3. Generously coat each chicken tender with the blackening spice mixture, pressing the spices into the meat.
4. Heat olive oil in a large skillet over medium-high heat until it's hot and shimmering.
5. Place the chicken tenders in the skillet, ensuring not to overcrowd the pan.
6. Cook the chicken tenders for 3-4 minutes on each side, or until blackened and cooked through.
7. Remove the chicken tenders from the skillet and let them rest for a few minutes before serving.
8. Serve with lemon wedges to add a fresh, tangy flavor.

Nutritional Information

Blackened Chicken Tenders are a protein-rich dish, making them an excellent option for those looking to build muscle or maintain a healthy diet. Each serving provides approximately 180 calories, 26 grams of protein, and 8 grams of fat.

The high protein content helps in muscle repair and growth, while the spices used in the blackening process add not only flavor but also bring some nutritional benefits. Paprika, for instance, is rich in antioxidants and has been linked to improved cardiovascular health.

Cayenne pepper, another key ingredient, is known for its potential metabolism-boosting properties. While this dish is relatively low in carbohydrates, pairing it with whole grains or vegetables can create a balanced meal. For more detailed nutritional information, consider checking resources like NutritionData.

Blackened Chicken Tenders are not only delicious but also a nutritious choice for any meal.

Wine/Beverage Pairings With Blackened Chicken Tenders

Pairing your Blackened Chicken Tenders with the right beverage can enhance the dining experience. A chilled glass of Chardonnay or Sauvignon Blanc complements the spicy, smoky flavors of the chicken beautifully. If you prefer red wine, a light-bodied Pinot Noir will also work well.

For non-alcoholic options, a refreshing iced tea or a sparkling water with a slice of lemon can balance the bold flavors of the dish.

Cooking Tips and Variations

To achieve the perfect blackened crust, ensure your skillet is hot before adding the chicken tenders. This quick searing method locks in the juices and creates the characteristic blackened appearance. If you prefer a milder flavor, you can adjust the amount of cayenne pepper to suit your taste.

For a deeper flavor, marinate the chicken tenders in the spice mixture for at least an hour in the refrigerator before cooking. This allows the spices to penetrate the meat more thoroughly. If you don't have a skillet, a grill works just as well for making blackened chicken tenders.

The intense heat of the grill will give the chicken a nice charred, smoky flavor. For a variation, try using this spice mix on other proteins like shrimp or fish.

Blackened dishes are versatile and can be paired with a variety of side dishes such as coleslaw, rice, or roasted vegetables. Don't forget to have some lemon wedges on hand to squeeze over the chicken before serving, as the citrus will complement the spicy flavors beautifully.

Serving Suggestions

To serve Blackened Chicken Tenders, consider creating a well-rounded meal with a combination of textures and flavors. Serve them alongside a fresh garden salad with crisp lettuce, cherry tomatoes, and a light vinaigrette to complement the rich, spicy tenders.

Alternatively, a creamy coleslaw with crunchy cabbage and a tangy dressing can add a refreshing contrast. For a heartier meal, pair the chicken with a serving of fluffy, buttery mashed potatoes or a side of wild rice.

If you're planning a casual get-together, these tenders make an excellent addition to a barbecue spread. They can be served as a main dish or sliced and added to sandwiches or wraps.

For an extra touch, prepare a simple dipping sauce like a cool ranch or a spicy aioli, which guests can use to customize their bites. When hosting a party, presenting the tenders on a large platter with assorted dips and sides allows everyone to enjoy them at their leisure.

Whatever the occasion, Blackened Chicken Tenders are sure to be a hit.

Blackened Chicken Tenders Health Benefits

Blackened Chicken Tenders offer several health benefits, particularly for those following a high-protein diet. Chicken is a lean source of protein, which is essential for muscle repair and growth. The spices used in this recipe are not only flavorful but also packed with antioxidants.

For example, paprika is high in vitamin A and can support eye health. Cayenne pepper has been studied for its ability to boost metabolism and improve cardiovascular function. Additionally, garlic powder is known for its potential immune-boosting properties.

While the dish is low in carbohydrates, it can be complemented with nutrient-rich side dishes to create a balanced meal. Opting for whole grains or vegetables as side dishes can increase the fiber content, supporting digestive health.

Overall, Blackened Chicken Tenders are a nutritious choice that can be part of a balanced diet, providing essential nutrients while delighting taste buds.

FAQs About Blackened Chicken Tenders

Can I use chicken breast instead of tenders?

Yes, you can use chicken breast. Simply cut the breast into strips to create tenders, ensuring even cooking.

Is there a way to make this recipe less spicy?

To reduce the spiciness, adjust the amount of cayenne pepper to your liking. You can also omit it entirely for a milder taste.

Can I prepare this dish ahead of time?

Yes, you can season the chicken tenders and refrigerate them for up to 24 hours before cooking for a more intense flavor.

Blackened Chicken Tenders are a fantastic choice for anyone who enjoys bold, spicy flavors. With an easy preparation process and a delightful final product, they're perfect for both weeknight dinners and special occasions. The combination of spices not only enhances the taste but also provides numerous health benefits. Whether served on their own or as part of a larger meal, these tenders are sure to satisfy your cravings for something savory and scrumptious. Try this recipe today and discover the deliciousness of Blackened Chicken Tenders.