Chicken tenderloins, which are located below the breast meat of a chicken, are long, slender cuts of white meat. Tenderloins are lean meat with a high protein-to-fat ratio. This makes chicken tenderloins a great choice for a balanced diet. Broiling tenderloins in the oven is fast and convenient. It also allows you to put grill marks on the chicken which increases its taste and flavor. Tenderloins also take well to marinating, which further augments and improves their flavor.
Place the unfrozen pieces of chicken tenderloin into a sealed plastic bag with a marinade of your choice. Soy, teriyaki, lemon and garlic, and barbecue are just some of the choices you can make when marinating your chicken tenderloins.
Refrigerate the tenderloins in the sealed plastic bag with the marinade for at least one hour. You can marinate the chicken tenderloins for longer than one hour, but you should not exceed more than six hours. The longer you marinate the tenderloin, the more flavor is imparted into the chicken.
Place the chicken tenderloins on a broiler plate so that they are evenly spaced from each other.
Turn on the broiler and set it to "Low." Not all ovens have a distinct high or low broil setting. If you oven only has one broil setting, use that.
Broil the chicken for four to five minutes and then flip the tenderloins with tongs.
Cook the tenderloins another four to five minutes.
Remove the tenderloins from oven with oven mitts and tongs.
Stick a meat thermometer into the thickest tenderloin you have cooked to check the internal temperature. The U.S. Department of Agriculture states that chicken must be cooked to 160 degrees Fahrenheit for it to be safe to eat. If the chicken is not at the desired temperature, place it back into the oven for an additional two minutes and then recheck it.
Things You'll Need
Resealable plastic bags
Instead of a marinade, use dry seasonings such as salt and pepper to cook the chicken. A marinade will help keep the chicken moist. Using dry seasonings makes it easier to overcook the chicken, so make sure to keep cooking times to a minimum while still reaching the 160 F internal temperature of the meat.