Here’s how to make yummy blackened chicken tenders in a skillet in 30 minutes or less for a healthy, high protein low carb entree.
This skillet blackening technique is one of the easiest, most flavorful ways I’ve found to cook chicken tenders. There is no marinating required, and the tenders are literally loaded with flavor. Even better, they are a healthy way to add protein to lunch or dinner.
What is blackening?
Blackening is a cooking technique used in the preparation of foods such as chicken and fish. The food is dipped in melted butter and then coated with a mixture of spices and seasonings, usually with a Cajun influence.
What type of chicken is best for blackening?
For the quickest and easiest results, I prefer chicken tenders over full breasts. I’ve used fresh chicken tenders and frozen with good results. Most frozen tenders can be prepared and cooked from frozen.
What is the best blackened seasoning for chicken?
My homemade blackened seasoning (below) is a yummy, flavorful blend that always turns out beautifully. My favorite store bought blackened seasoning is The Fresh Market blackened spice rub. It is a mixture of sea salt, garlic, sweet paprika, black pepper, thyme, oregano & cayenne pepper.
- 2 TB paprika
- 1 TB smoked paprika
- 1 TB onion powder
- 1 TB garlic powder
- 1 TB cayenne pepper
- 2 tsp salt
- 1 tsp ground thyme
- 1 tsp oregano
- 1 tsp black pepper
Mix all spices together until blended.
Store in a jar or container to use as needed.
If you want the best equipment advice on anything cooking related, look no further than Cook’s Illustrated. They do exhaustive recipe and taste tests as well as equipment reviews. They have declared carbon steel not only the best skillet for blackening, but also the best for non-stick (even for the ever sticky eggs:-). Click here to purchase the winner (my personal skillet) or link to any of the others below.
These blackened chicken tenders are easy, economical (especially if you buy breasts and cut your own tenders), and healthy. I make these often for dinner, and the peeps take leftovers to work or school for lunch. They are a perfect entree for those (like me) who like to eat healthy. Since I try to follow this Faster Way to Fat Loss lifestyle, these are perfect for a weeknight meal.
Please let me know if you try the seasoning or the tenders; leave comments below! I try to reply quickly to everyone who writes.
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- 8-10 chicken tenders (fresh or frozen) uncooked and no breading
- 1/2 cup (one stick) melted butter or ghee
- Blackened seasoning to coat tenders
- 2 TB extra virgin olive oil
- Place EVOO in heavy skillet.
- Dip tenders in melted butter until completely coated.
- Dredge tenders in blackened seasoning on all sides.
- Heat skillet until hot (high).
- Place tenders on skillet; allow to sit untouched for 4-5 minutes or until blackened well.
- Turn tenders; allow to cook until blackened crust forms.
- Check internal temp of tenders; make sure to cook to 165-170 degrees.
- Cover skillet for 5-10 minutes to allow tenders to settle and cook a few more degrees.
Nutrition Information:Yield: 10 Serving Size: 1
Amount Per Serving: Calories: 327Total Fat: 29gSaturated Fat: 14gTrans Fat: 1gUnsaturated Fat: 13gCholesterol: 73mgSodium: 523mgCarbohydrates: 9gFiber: 0gSugar: 0gProtein: 8g