Chicken tenderloins (aka chicken tenders), which are located below the breast meat of a chicken, are long, slender cuts of white meat. They're a lean meat with a high protein-to-fat ratio. This makes them a great choice for a balanced diet.
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Broiling chicken tenders in the oven is fast and convenient. It also allows you to put grill marks on the chicken, which increases its taste and flavor. Plus, they take well to marinating, which further improves their flavor.
Things You'll Need
Resealable plastic bags
- Place the unfrozen or thawed chicken tenders into a sealed plastic bag with a marinade of your choice.
- Soy, teriyaki, lemon and garlic and barbecue are just some of the choices.
- Refrigerate the tenders in the sealed plastic bag with the marinade for at least 1 hour. You can marinate the chicken tenderloins for longer than 1 hour, but you should not exceed 6 hours. The longer you marinate the tenderloin, the more flavorful the chicken will be.
- Place the chicken tenderloins on a broiler plate so that they're 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 4 to 5 minutes, then flip the tenderloins with tongs.
- Cook the tenderloins another 4 to 5 minutes.
- Remove the tenderloins from oven with oven mitts and tongs.
- Stick a meat thermometer into the thickest tenderloin 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 isn't at the desired temperature, place it back into the oven for an additional 2 minutes before rechecking.
Instead of a marinade, use dry seasonings such as salt and pepper to cook the chicken. A marinade will help keep the chicken moist.
However, using dry seasonings makes it easier to overcook the chicken, so make sure to keep cooking times to a minimum while still reaching an internal temperature of 160 degrees Fahrenheit.