Pan-Seared Chicken Tenderloin Perfection

Pan-searing chicken tenderloins is a quick and easy way to cook juicy, flavourful chicken. This method of cooking chicken is simple and versatile, making it a great option for a weeknight meal or meal prep. Chicken tenderloins are a good cut of meat to use if you're new to cooking chicken, as they cook quickly and are less likely to dry out.

To pan-sear chicken tenderloins, start by seasoning the meat generously with salt and pepper, or a spice blend of your choice. Heat a skillet to medium-high heat and add olive oil (or another high-heat oil). Place the chicken tenderloins in the pan and cook for around 3 minutes on each side, until browned. Cover the pan and continue to cook for another 1-2 minutes to ensure the chicken is cooked through.

You can check if the chicken is cooked by using a meat thermometer – the internal temperature should be 165˚F. If you don't have a thermometer, you can slice into the thickest part of the meat to check that it's cooked through with no pink remaining.

Seasoning and spices

A generous amount of salt and pepper is a good base for seasoning your chicken. You can also add garlic powder, onion powder, Italian seasoning, or dried herbs like basil, rosemary, or oregano. For a spicier option, add some cayenne pepper or red pepper flakes. If you're making a Mexican dish, cumin and cayenne will add a flavour punch.

For a more complex flavour profile, you can add paprika, Cajun seasoning, and chili powder. For a simple, tasty option, try a marinade of lemon, garlic, herbs, and olive oil. If you're marinating, be careful not to over-marinate if your marinade contains lemon juice or another acidic ingredient, as this can change the texture of the meat.

If you're feeling creative, you can make a chicken rub or use a store-bought option. You can also coat the chicken in BBQ sauce or try a blackening seasoning for blackened chicken tenders.

Don't forget to use the drippings from the pan to make a delicious sauce!

Cooking time and temperature

When pan-searing boneless skinless chicken tenderloins, the temperature and cooking time will depend on the type of pan you are using, the size of the tenderloins, and your preference for doneness.

If you are using a cast iron skillet, you will want to heat your pan to medium-high heat. For other types of pans, such as stainless steel or non-stick, you may need to adjust the temperature slightly higher or lower to achieve the same results. In general, you are aiming for a hot pan that will give your chicken a charred, slightly crispy exterior.

For the cooking time, it is important to note that chicken tenderloins cook faster than chicken breasts. On average, a tenderloin will take around 6-8 minutes to cook through in a pan, depending on its size. If you are using a thicker cut of meat or chicken breast, it will take longer to cook, so you should adjust your timing accordingly.

When pan-searing chicken tenderloins, it is best to cook them in batches to avoid overcrowding the pan, which can lead to uneven cooking. Place the tenderloins in the hot pan and leave them untouched for about 3-4 minutes to get a good sear. Then, flip them over and cook for an additional 3-4 minutes. If you are using thicker cuts of meat, you may need to lower the heat to medium and cook for a few minutes longer to ensure they are cooked through.

To check if your chicken is cooked, it should be golden brown on the outside and have an internal temperature of 165°F. You can use a meat thermometer to check the temperature, ensuring that the juices run clear and there is no pink meat remaining. If you do not have a meat thermometer, you can slice into the thickest part of the tenderloin to check that it is cooked to your desired level of doneness.

Chicken preparation

Ingredients

• Boneless, skinless chicken tenderloins
• Olive oil
• Salt
• Ground black pepper
• Optional seasonings: garlic powder, onion powder, paprika, Italian seasoning, cayenne pepper, etc.

Utensils

• Paper towels
• Cast iron skillet
• Meat thermometer

Method

• Pat the chicken dry on both sides with paper towels and cut off any extra fat/tendons if necessary.
• Generously season the tops of the chicken tenderloins with salt and pepper.
• Heat a cast iron skillet to medium-high heat and add a drizzle of olive oil.
• Transfer the chicken, seasoned side down, to the skillet. While the first side cooks, season the other side with salt and pepper.
• Sear each side for about 3 minutes or until nicely browned.
• Cover the pan with a lid and let the chicken continue to cook for another 1-2 minutes. This adds steam and moisture, ensuring the chicken is cooked through without drying out.
• Check the internal temperature of the chicken with a meat thermometer. It should read 165˚F. If you don't have a meat thermometer, slice into the thickest part of the tenderloin to ensure it's cooked all the way through with no pink in the middle.

Pan preparation

Step 1: Prepare the Chicken

Before you start cooking, pat the chicken dry on both sides with paper towels and cut off any extra fat or tendons if needed. You can also add your chosen seasonings to the chicken at this stage.

Step 2: Prepare the Pan

Heat your pan or cast-iron skillet to medium-high heat and add a drizzle of olive oil or cooking spray. Make sure you swirl the oil to distribute it evenly around the whole pan. Allow both the skillet and the oil to heat up before adding the chicken.

Step 3: Sear the Chicken

Once the pan is hot, add the chicken tenderloins, seasoned side down. Sear for about 3 minutes or until the chicken starts to turn white on the edges and pulls away from the pan. If you haven't already, sprinkle the remaining seasoning on the top of the chicken while it cooks.

Step 4: Flip and Cook

After about 3 minutes, flip the chicken over. The side you just cooked should be golden brown. Cook for another 3 minutes or until the tenderloins are cooked through. You can check this by measuring the internal temperature with a meat thermometer—it should read 165˚F. If you don't have a thermometer, slice into one of the larger tenderloins to make sure it's cooked all the way through with no pink in the middle.

Step 5: Cover and Rest

Cover the pan with a lid and let the chicken continue to cook for another 1-2 minutes. This will add steam and moisture, ensuring the chicken is cooked through without drying out. You can then serve the chicken with your choice of sauce or sides.

Chicken doneness

To check the internal temperature of chicken tenderloins, insert a meat thermometer into the thickest part of the meat. If you do not have a thermometer, you can cut into the meat to ensure it is cooked through with no pink colour remaining. It is important to note that chicken meat cooks to a creamy-white colour, and the absence of pink does not always indicate doneness.

Chicken legs and thighs, due to their higher amounts of connective tissue, are recommended to be cooked to a higher internal temperature of 170-175°F (77-79°C). This higher temperature ensures the meat is tender and juicy.

Frequently asked questions