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Home / World / Europe / Sweden / Pan-Seared Chicken Tenderloins

Pan-Seared Chicken Tenderloins

Nutrition Facts

Per 360g serving

% Daily Value based on a 2000 kcal diet

Calories 560 kcal

28% DV

Total Fat 29.0g

45% DV

Monounsaturated Fat15.0g

Polyunsaturated Fat5.0g

Saturated Fat8.0g

Trans Fat0.3g

Total Carbohydrate 4.0g

1% DV

Starch4.0g

Protein 68.0g

100% DV

Animal Protein68.0g

About

A high-protein chicken dish cooked in a skillet with oil and butter, with minimal carbohydrates and moderate fat from the pan sauce.

Ingredients

Vitamins & Minerals

Vitamins

Nutrient	Amount	DV%
Biotin (B7)	18.0mcg	60%
Choline	260.0mg	47%
Folate (B9)	18.0mcg	5%
Niacin (B3)	28.0mg	175%
Pantothenic Acid (B5)	3.8mg	76%
Riboflavin (B2)	0.4mg	32%
Thiamin (B1)	0.2mg	15%
Vitamin A	120.0mcg	13%
Vitamin B12	0.9mcg	38%
Vitamin B6	1.9mg	112%
Vitamin D	0.3mcg	2%
Vitamin E	1.2mg	8%
Vitamin K	8.0mcg	7%

Minerals

Nutrient	Amount	DV%
Calcium	32.0mg	3%
Copper	110.0mcg	12%
Iron	2.1mg	12%
Magnesium	72.0mg	17%
Phosphorus	620.0mg	89%
Potassium	820.0mg	17%
Selenium	78.0mcg	142%
Sodium	780.0mg	34%
Zinc	2.3mg	21%

Pan-Seared Chicken Tenderloins

A simple classic preparation of chicken tenderloins seasoned with salt and black pepper, then cooked in oil and finished with butter for a rich pan sauce. This is best served hot as a main protein.

Ingredients

Chicken tenderloins 300 g

Cooking oil 10 g

Butter 20 g

Salt 5 g

Black pepper 5 g

Instructions

1. Pat the chicken tenderloins dry and season evenly with the salt and black pepper.

2. Heat the cooking oil in a skillet over medium-high heat.

3. Add the chicken tenderloins and cook for 3 to 4 minutes per side, until browned and cooked through.

4. Reduce the heat to low, add the butter, and spoon it over the chicken for 30 to 60 seconds.

5. Remove from the pan and serve hot.

Prep time and cook time

Prep time: 5 minutes

Cook time: 10 minutes

Helpful tips

Do not overcrowd the pan or the chicken will steam instead of sear.

Cook until the chicken is no longer pink in the center and reaches a safe internal temperature.

Let the chicken rest briefly before serving to keep it juicy.

KetoLow-carbPaleoGluten-freeBalanced

One photo.
Full breakdown.

Point your camera at any meal — restaurant dish, homemade food, snack, smoothie. OKKAI identifies what you're eating and returns a complete nutritional profile in seconds.

·Calories, protein, carbs, and fat — instantly

·20+ vitamins and minerals estimated per meal

·Works on any meal, any cuisine, anywhere

·Ingredient breakdown with adjustable portions

·Recipe generation from any logged food

Built for people who take
nutrition seriously.

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OKKAI ingests your sleep, exercise, food, weight, age, location and weather data. It breaks food down to its smallest compounds, computes vitamin and mineral half-lives, and models your body's current state as accurately as possible from all available data.

The OKKAI engine keeps track of what cannot be seen.

Computed every hour.

Your body is never static. Vitamins deplete, minerals interact, absorption rates shift with activity and time of day.

The engine recomputes every hour in order to give a suggestion on what to eat and when.

Deep Apple Health integration.

OKKAI reads from and writes to Apple Health — bi-directionally. Every meal pushes macros, vitamins, and minerals into your health record. Every workout and sleep session flows back into OKKAI's analysis.

Bi-directional sync

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Reads from Health

Steps
Active calories
Workouts
Weight
Sleep hours
Resting heart rate

Writes to Health

Dietary calories
Protein, carbs, fat
Fiber
All 13 vitamins
All 10 minerals

Common questions.

You take a photo of any meal. OKKAI's AI identifies the food, estimates the ingredients, calculates calories and macronutrients, and estimates 20+ vitamins and minerals — all within a few seconds. You can then adjust portions or add ingredients manually.

Yes — OKKAI tracks 13 vitamins (A, C, D, E, K, B6, B12, folate, and more) and 10 minerals (calcium, iron, magnesium, zinc, potassium, and more). After logging enough meals, OKKAI provides an in-depth analysis of your body's nutrient stores and tells you exactly which foods to eat to fill the gaps.

OKKAI supports 30+ protocols: daily time-restricted eating (12:12, 14:10, 16:8, 18:6, 20:4, OMAD), multi-day (5:2, alternate day fasting), extended fasts (24h, 36h, 48h, 72h, 96h), and religious fasts including Ramadan. You can also run a custom fast for any duration.

Yes — deeply. OKKAI reads steps, active calories, workouts, weight, sleep, and resting heart rate from Apple Health. It also writes every meal's calories, macros, fiber, and all micronutrients back to your Health record so your full nutritional data lives in one place.

OKKAI is free to download. Core features — food logging, calorie and macro tracking, fasting, weight tracking, and Apple Health sync — are free. Advanced AI analysis including the full micronutrient breakdown and personalized recommendations is available with OKKAI Premium.

Pan-Seared Chicken Tenderloins

Nutrition Facts

About

Ingredients