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.
Vitamins & Minerals
Vitamins
| Nutrient | Amount | DV% | Half-life |
|---|---|---|---|
| Choline | 260.0mg | 47% | |
| Vitamin A | 120.0mcg | 13% | |
| Vitamin B1 | 0.2mg | 15% | |
| Vitamin B12 | 0.9mcg | 38% | |
| Vitamin B2 | 0.4mg | 32% | |
| Vitamin B3 | 28.0mg | 175% | |
| Vitamin B5 | 3.8mg | 76% | |
| Vitamin B6 | 1.9mg | 112% | |
| Vitamin B7 | 18.0mcg | 60% | |
| Vitamin B9 | 18.0mcg | 5% | |
| Vitamin D | 0.3mcg | 2% | |
| Vitamin E | 1.2mg | 8% | |
| Vitamin K | 8.0mcg | 7% |
Minerals
| Nutrient | Amount | DV% | Half-life |
|---|---|---|---|
| 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.
Chicken tenderloins 300 g
Cooking oil 10 g
Butter 20 g
Salt 5 g
Black pepper 5 g
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: 5 minutes
Cook time: 10 minutes
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.
Ingredients
Instructions
Prep time and cook time
Helpful tips
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