Low Sodium Blackened Chicken Tenders
Elevate your dinner game with these flavorful Low Sodium Blackened Chicken Tenders, a healthy twist on a classic favorite that doesn’t compromise on taste. Perfectly seasoned with a fragrant blend of smoked paprika, onion powder, garlic powder, and herbs like thyme and oregano, these tender strips are cooked to perfection in olive oil for a bold, smoky crust without the need for excessive salt. Ready in just 25 minutes, this quick and nutritious recipe is ideal for busy weeknights or weekend gatherings. With a hint of cayenne for a subtle kick and an irresistibly juicy texture, these lean protein-packed tenders pair beautifully with fresh salads or roasted vegetables for a satisfying, low-sodium meal that everyone will love.
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Recipe Information
Ingredients
- 1 pound chicken breast tenders
- 1 tablespoon smoked paprika
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 0.5 teaspoon ground black pepper
- 0.25 teaspoon cayenne pepper
- 2 tablespoons olive oil
Instructions
In a small bowl, combine smoked paprika, onion powder, garlic powder, dried thyme, dried oregano, ground black pepper, and cayenne pepper. Mix well to create the blackening seasoning.
Pat the chicken breast tenders dry with a paper towel to remove excess moisture.
Coat the chicken tenders evenly with the blackening seasoning, pressing gently to ensure the spices adhere to the chicken.
Heat olive oil in a large skillet over medium-high heat until shimmering.
Carefully add the seasoned chicken tenders to the hot skillet in a single layer. Cook for about 3-4 minutes on one side or until a dark crust forms.
Flip the chicken tenders and cook for an additional 3-4 minutes, or until the internal temperature reaches 165°F (75°C) and the chicken is cooked through.
Remove the chicken tenders from the skillet and let them rest for a few minutes before serving.
Serve the blackened chicken tenders with your choice of side salad or vegetables for a complete meal.
Nutrition Facts
Calories |
1363 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 41.8 g | 54% | |
| Saturated Fat | 8.2 g | 41% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 518 mg | 173% | |
| Sodium | 310 mg | 13% | |
| Total Carbohydrate | 10.0 g | 4% | |
| Dietary Fiber | 4.1 g | 15% | |
| Total Sugars | 0.8 g | ||
| Protein | 216.3 g | 433% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 98 mg | 8% | |
| Iron | 7.8 mg | 43% | |
| Potassium | 1284 mg | 27% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
