Cast Iron Chicken Tenderloins: Prepare to be amazed by this incredibly simple yet utterly delicious recipe that will transform your weeknight dinners! Forget dry, bland chicken we’re talking about juicy, perfectly seared tenderloins with a golden-brown crust that will have everyone begging for seconds.
While chicken tenderloins themselves don’t boast a long, storied history like some classic dishes, the technique of cooking in a cast iron skillet certainly does. Cast iron skillets have been a kitchen staple for generations, prized for their even heat distribution and ability to create a beautiful sear. This method elevates humble chicken tenderloins into something truly special.
What makes these Cast Iron Chicken Tenderloins so irresistible? It’s the combination of a crispy exterior and a tender, flavorful interior. The cast iron’s high heat locks in the juices, preventing the chicken from drying out. Plus, the simple seasoning blend allows the natural flavor of the chicken to shine through. But the best part? This recipe is incredibly quick and easy, making it perfect for busy weeknights when you need a satisfying meal on the table in under 30 minutes. Get ready to experience chicken tenderloins like never before!
Ingredients:
- 1.5 lbs Chicken Tenderloins
- 2 tablespoons Olive Oil
- 1 teaspoon Garlic Powder
- 1 teaspoon Onion Powder
- 1 teaspoon Smoked Paprika
- 1/2 teaspoon Dried Thyme
- 1/2 teaspoon Dried Rosemary, crushed
- 1/4 teaspoon Cayenne Pepper (optional, for heat)
- 1 teaspoon Salt
- 1/2 teaspoon Black Pepper
- 1 tablespoon Butter
- 1 Lemon, juiced (about 2 tablespoons)
- 2 cloves Garlic, minced
- Fresh Parsley, chopped (for garnish)
Preparing the Chicken:
- First things first, let’s get our chicken ready! Pat the chicken tenderloins dry with paper towels. This is super important because it helps them get a nice sear in the cast iron skillet. Excess moisture will steam the chicken instead of browning it.
- Now, in a medium bowl, we’re going to create our spice blend. Combine the garlic powder, onion powder, smoked paprika, dried thyme, dried rosemary, cayenne pepper (if you’re using it), salt, and black pepper. Give it a good mix to make sure everything is evenly distributed.
- Sprinkle the spice mixture generously over the chicken tenderloins, making sure to coat them evenly on all sides. You can use your hands to rub the spices in a little bit. This will help the flavors penetrate the chicken and create a delicious crust.
- Let the chicken sit for at least 15 minutes, or even better, up to an hour in the refrigerator. This allows the spices to really meld with the chicken and enhance the flavor. If you’re short on time, don’t worry, you can skip this step, but I highly recommend it if you can spare the time.
Cooking in the Cast Iron Skillet:
- Now for the fun part cooking! Place your cast iron skillet over medium-high heat. Let it heat up for a few minutes until it’s nice and hot. A hot skillet is key to getting that beautiful sear on the chicken.
- Add the olive oil to the hot skillet. Swirl it around to coat the bottom of the pan. You should see the oil shimmering slightly.
- Carefully place the chicken tenderloins in the hot skillet, making sure not to overcrowd the pan. If you have too many tenderloins, cook them in batches to ensure they brown properly. Overcrowding will lower the temperature of the skillet and result in steamed chicken.
- Sear the chicken for about 3-4 minutes per side, or until they are nicely browned and cooked through. The internal temperature should reach 165°F (74°C). Use a meat thermometer to check for doneness. Insert the thermometer into the thickest part of the tenderloin.
- Once the chicken is cooked through, remove it from the skillet and set it aside on a plate. Cover it loosely with foil to keep it warm while we make the lemon-garlic butter sauce.
Making the Lemon-Garlic Butter Sauce:
- With the skillet still hot (but reduce the heat to medium), add the butter. Let it melt completely.
- Add the minced garlic to the melted butter and cook for about 30 seconds, or until fragrant. Be careful not to burn the garlic, as it will become bitter.
- Pour in the lemon juice and stir to combine. The sauce will sizzle and bubble a bit.
- Let the sauce simmer for about 1-2 minutes, allowing it to thicken slightly.
- Remove the skillet from the heat.
Bringing it All Together:
- Place the cooked chicken tenderloins back into the skillet with the lemon-garlic butter sauce.
- Spoon the sauce over the chicken, making sure to coat each tenderloin evenly.
- Garnish with fresh chopped parsley.
Serving Suggestions:
These cast iron chicken tenderloins are incredibly versatile and can be served in so many ways! Here are a few of my favorite serving suggestions:
- Over Rice or Quinoa: Serve the chicken and sauce over a bed of fluffy rice or quinoa for a complete and satisfying meal.
- With Roasted Vegetables: Pair the chicken with roasted vegetables like broccoli, asparagus, or Brussels sprouts for a healthy and delicious side dish.
- In Salads: Slice the chicken and add it to your favorite salad for a protein-packed lunch or dinner.
- In Sandwiches or Wraps: Use the chicken as a filling for sandwiches or wraps. Add some lettuce, tomato, and your favorite sauce for a quick and easy meal.
- With Pasta: Toss the chicken and sauce with your favorite pasta for a flavorful and comforting dish.
Tips for Success:
- Don’t Overcrowd the Pan: As mentioned earlier, overcrowding the pan will lower the temperature and prevent the chicken from browning properly. Cook the chicken in batches if necessary.
- Use a Meat Thermometer: A meat thermometer is your best friend when it comes to ensuring that the chicken is cooked through. The internal temperature should reach 165°F (74°C).
- Adjust the Seasoning: Feel free to adjust the seasoning to your liking. If you prefer more heat, add more cayenne pepper. If you like a more pronounced garlic flavor, add more garlic powder or minced garlic.
- Use Fresh Lemon Juice: Fresh lemon juice will give the sauce a brighter and more vibrant flavor than bottled lemon juice.
- Let the Chicken Rest: Allowing the chicken to rest for a few minutes after cooking will help it retain its juices and prevent it from drying out.
Variations:
- Honey-Garlic Glaze: For a sweeter glaze, add a tablespoon of honey to the lemon-garlic butter sauce.
- Spicy Chicken: Increase the amount of cayenne pepper or add a pinch of red pepper flakes for a spicier kick.
- Herb Variations: Experiment with different herbs, such as oregano, basil, or parsley.
- Creamy Sauce: Add a splash of heavy cream to the lemon-garlic butter sauce for a richer and creamier sauce.
Storage Instructions:
Store leftover chicken tenderloins in an airtight container in the refrigerator for up to 3-4 days. Reheat in the microwave or in a skillet over medium heat until heated through.
Enjoy!
I hope you enjoy this recipe for cast iron chicken tenderloins! It’s a quick, easy, and delicious meal that’s perfect for any night of the week. Let me know in the comments below if you try it and what you think!
Conclusion:
And there you have it! These Cast Iron Chicken Tenderloins are truly a game-changer for weeknight dinners. I know, I know, I might be biased, but trust me on this one. The combination of the perfectly seared exterior, thanks to the cast iron’s incredible heat retention, and the juicy, flavorful interior is simply irresistible. It’s a dish that looks and tastes like you spent hours slaving away in the kitchen, but in reality, it comes together in under 30 minutes. Who doesn’t love that?
But the real reason this recipe is a must-try goes beyond just the speed and ease of preparation. It’s the versatility! These chicken tenderloins are a blank canvas, ready to be adapted to your favorite flavors and cuisines. Feeling Italian? Toss them with some pesto and serve over pasta. Craving something spicy? Add a pinch of cayenne pepper to the seasoning blend and serve with a side of rice and beans. The possibilities are endless!
Speaking of serving suggestions, let me give you a few more ideas to get your culinary creativity flowing. For a simple and healthy meal, serve these tenderloins with a side of roasted vegetables like broccoli, asparagus, or Brussels sprouts. The slight char on the vegetables complements the seared chicken beautifully. Or, for a more indulgent meal, try serving them with creamy mashed potatoes and a rich gravy. You could even slice them up and add them to a salad for a protein-packed lunch.
And don’t forget about variations! If you’re not a fan of paprika, feel free to substitute it with smoked paprika for a deeper, smokier flavor. You can also experiment with different herbs and spices to create your own signature blend. Garlic powder, onion powder, dried oregano, and dried thyme are all great additions. And if you’re feeling adventurous, try marinating the chicken tenderloins in a mixture of lemon juice, olive oil, and herbs for a few hours before cooking. This will add even more flavor and tenderness.
I truly believe that this recipe for Cast Iron Chicken Tenderloins will become a staple in your kitchen. It’s quick, easy, delicious, and incredibly versatile. It’s the perfect solution for busy weeknights when you want a healthy and satisfying meal without spending hours in the kitchen.
So, what are you waiting for? Grab your cast iron skillet, gather your ingredients, and get cooking! I’m confident that you’ll love this recipe as much as I do. And when you do try it, please, please, please share your experience with me! I’d love to hear what you think, what variations you tried, and how you served them. You can leave a comment below, tag me on social media, or even send me an email. I’m always eager to hear from my readers and see what culinary creations they come up with. Happy cooking, and I can’t wait to hear from you! I am sure you will enjoy this recipe as much as I do.
Cast Iron Chicken Tenderloins: The Ultimate Guide to Juicy Perfection
Juicy chicken tenderloins seared in a cast iron skillet and smothered in a bright lemon-garlic butter sauce. A quick and easy weeknight meal!
Ingredients
- 1.5 lbs Chicken Tenderloins
- 2 tablespoons Olive Oil
- 1 teaspoon Garlic Powder
- 1 teaspoon Onion Powder
- 1 teaspoon Smoked Paprika
- 1/2 teaspoon Dried Thyme
- 1/2 teaspoon Dried Rosemary, crushed
- 1/4 teaspoon Cayenne Pepper (optional, for heat)
- 1 teaspoon Salt
- 1/2 teaspoon Black Pepper
- 1 tablespoon Butter
- 1 Lemon, juiced (about 2 tablespoons)
- 2 cloves Garlic, minced
- Fresh Parsley, chopped (for garnish)
Instructions
- Prepare the Chicken: Pat the chicken tenderloins dry with paper towels. In a medium bowl, combine garlic powder, onion powder, smoked paprika, dried thyme, dried rosemary, cayenne pepper (if using), salt, and black pepper.
- Sprinkle the spice mixture generously over the chicken tenderloins, coating evenly. Rub the spices in. Let the chicken sit for at least 15 minutes, or up to an hour in the refrigerator.
- Cook in the Cast Iron Skillet: Place a cast iron skillet over medium-high heat. Let it heat up. Add the olive oil to the hot skillet.
- Carefully place the chicken tenderloins in the hot skillet, making sure not to overcrowd the pan. Sear the chicken for about 3-4 minutes per side, or until they are nicely browned and cooked through. The internal temperature should reach 165°F (74°C).
- Remove the chicken from the skillet and set it aside on a plate. Cover it loosely with foil to keep it warm.
- Make the Lemon-Garlic Butter Sauce: With the skillet still hot (but reduce the heat to medium), add the butter. Let it melt completely.
- Add the minced garlic to the melted butter and cook for about 30 seconds, or until fragrant.
- Pour in the lemon juice and stir to combine. Let the sauce simmer for about 1-2 minutes, allowing it to thicken slightly. Remove the skillet from the heat.
- Bring it All Together: Place the cooked chicken tenderloins back into the skillet with the lemon-garlic butter sauce.
- Spoon the sauce over the chicken, making sure to coat each tenderloin evenly. Garnish with fresh chopped parsley.
- Serve over rice, quinoa, roasted vegetables, salads, sandwiches, wraps, or pasta.
Notes
- Don’t overcrowd the pan; cook in batches if necessary.
- Use a meat thermometer to ensure the chicken is cooked to 165°F (74°C).
- Adjust the seasoning to your liking.
- Use fresh lemon juice for the best flavor.
- Let the chicken rest for a few minutes after cooking.
Leave a Comment