Soy-Free Blackened Chicken Tenders
Experience bold, smoky flavors with these Soy-Free Blackened Chicken Tenders—a perfect healthy, protein-packed recipe for your weeknight meals or weekend gatherings! Coated in a vibrant homemade spice blend of paprika, dried herbs, and a hint of cayenne for heat, these chicken tenders are seared to perfection in olive oil for a beautifully caramelized crust and tender, juicy interior. With just 10 minutes of prep and 15 minutes of cooking time, this quick and easy dish is ideal for busy schedules. Plus, it's completely soy-free, making it a great option for those with dietary restrictions. Serve these flavorful tenders as a stand-alone appetizer or pair them with your favorite sides like roasted veggies or a crisp green salad for a balanced, delicious main course.
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Recipe Information
Ingredients
- 1 pound chicken tenders
- 2 tablespoons paprika
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon cayenne pepper
- 1 teaspoon black pepper
- 1 teaspoon salt
- 2 tablespoons olive oil
Instructions
In a small bowl, combine the paprika, dried oregano, dried thyme, garlic powder, onion powder, cayenne pepper, black pepper, and salt. Mix well to create the blackening spice blend.
Pat the chicken tenders dry with a paper towel to remove any excess moisture.
Rub the spice blend generously over each chicken tender, pressing the spice onto the chicken to ensure it's well-coated.
In a large skillet, heat the olive oil over medium-high heat until it shimmers.
Carefully add the chicken tenders to the skillet, ensuring they are in a single layer and not overcrowded.
Cook the chicken tenders for about 6-7 minutes on each side, or until the internal temperature reaches 165°F (74°C) and they are nicely blackened on the outside.
Remove the chicken tenders from the skillet and let them rest for a few minutes before serving.
Serve the blackened chicken tenders hot as an appetizer or pair them with your favorite sides for a main course.
Nutrition Facts
Calories |
1665 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 109.7 g | 141% | |
| Saturated Fat | 20.6 g | 103% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 227 mg | 76% | |
| Sodium | 5098 mg | 222% | |
| Total Carbohydrate | 80.6 g | 29% | |
| Dietary Fiber | 10.1 g | 36% | |
| Total Sugars | 3.9 g | ||
| Protein | 94.4 g | 189% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 144 mg | 11% | |
| Iron | 8.8 mg | 49% | |
| Potassium | 1566 mg | 33% | |
*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.
