Chicken Tenderloin Recipe
This Chicken Tenderloin Recipe is a quick, healthy, and tasty way to enjoy marinated chicken—grilled or baked to juicy perfection in under 30 minutes.
Ingredients
- 1 ½ pounds chicken tenderloins about 12–14 pieces; or slice breasts into strips
- 3 Tbsp extra-virgin olive oil sub avocado oil for a milder flavor
- 2 cloves garlic minced (or 1 tsp garlic powder)
- 1 tsp smoked paprika sweet paprika swaps in for milder
- 1 tsp ground cumin optional, warms up the spice profile
- 1 tsp sea salt Kosher salt: use 2 tsp
- 1/2 tsp freshly ground black pepper
- 1 Tbsp chopped fresh parsley or cilantro sub 1 tsp dried
- Pinch red pepper flakes omit for kid-friendly
Instructions
- In a medium bowl, whisk olive oil, garlic, lemon juice, paprika, cumin, salt, pepper, and red pepper flakes until smooth—you’ll smell that lemon-garlic combo instantly.
- Place tenderloins in a shallow dish or resealable bag. Pour marinade over, turning each piece to coat. Seal and chill 15–30 minutes (even an hour overnight works wonders).
- Grill: heat grill to medium-high (≈ 400°F), oil grates lightly. Bake: preheat oven to 425°F, line a baking sheet with parchment.
- Grill: arrange perpendicular to grates; cook 3–4 min per side until grill marks form and internal temp reads 165°F. Bake: space pieces on sheet; bake 12–15 min, flip halfway, until juices run clear.
- Immediately sprinkle fresh parsley or cilantro over hot tenderloins. Rest 5 min to lock in juices.
- Slice against the grain for best texture. Serve with lemon wedges and sides: roasted veggies, quinoa salad, or pita wraps.
Notes
• Even thickness (about ½ in) means uniform cooking—no guesswork. • For crispier edges, broil 1–2 min at end—watch closely. • Flat flavor? Add a sprinkle of salt or squeeze of lemon post-cook. • Leftover marinade? Boil 1 min and drizzle as a quick sauce.
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