Healthy Ways to Prepare Chicken Tenderloin

Chicken tenderloin, also known as chicken tenders and chicken breast strips, is the meat close to the bone, along the inside of the chicken breast.

One serving size (2 pieces or 94 grams) contains:

[column size=”1/2″]• 80 calories
• 0.5g fat
• 40mg cholesterol

[column size=”1/2″]• 180mg sodium
• 19g protein[/column]

This low calorie, low fat, no carb and high protein food is great for those looking to either maintain their weight or for those who want to lose some pounds.

Healthy Ways to Prepare Chicken Tenderloins


Before cooking chicken tenderloins, you should tenderize them so they taste moist and full of flavor. Try these methods of tenderizing:

• Stab the tenderloin multiple time with the prongs of a fork before seasoning.
• Marinate with a wet or dry rub. Stick with low-fat and low-sodium ingredients, like ground black pepper, smoked paprika, lemon pepper, lime juice, basil and ground sage, for a healthier meal.
• To tenderize the meat, make sure to use one citrus-based liquid.
• For full flavor, marinate the chicken tenderloins in the refrigerator a few hours before cooking.


Preheat the steamer before adding the chicken, and in less than ten minutes, you’ll have cooked tenderloins that are moist. Throw some veggies in the steamer for your sides, and you’ve got a simple and easy meal.

Parchment Bake

When you use parchment paper to bake, you don’t need to add oil. Make a pouch out of the parchment paper with the chicken tenderloins inside. Gather the edges and tie with a kitchen twine to keep the pouch closed. You can add veggies inside the pouch, as it will cook in the chicken juices, adding wonderful flavor to the meal.


Poaching does not require any oil, so it’s a great, healthy way to cook chicken tenderloins. With a pot of water, add healthy seasonings, herbs and vegetables. Boil, then add the chicken, quickly lowering to a simmer.

Healthy Chicken Tenderloin Recipes

Steamed Chicken in Herbs and Lemon

[column size=”1/2″]• Rinse chicken tenderloins under water and pat dry with towels. Cutting the chicken into smaller pieces will speed up the cooking time.
• In a medium-sized pot, add water to just below the steamer basket.
• Add thyme, oregano, rosemary and lemon slices to the water to flavor the chicken.
• Bring the water to a boil over high heat.
• Lay the chicken at the bottom of the basket in a single layer.
[column size=”1/2″]
• Gently place the basket in the pot and cover for 10 minutes. Releasing the steam will result in dry chicken, so avoid lifting the lid of the pot.
• Once the thickest chicken tenderloin reaches 165 degrees Fahrenheit (use a meat thermometer), remove the chicken from the basket.
• Sprinkle the chicken with thyme, oregano, rosemary and a squeeze of juice from a lemon slice.[/column]

Baked Chicken in Vegetables and Herbs

[column size=”1/2″]• Preheat the oven to 450 degrees Fahrenheit
• Cut parchment paper into four 16-inch rounds.
• Fold each in half, then reopen.
• On half of each round, place some green beans, diced tomatoes, chopped scallions and chopped tarragon, basil, parsley and chives.
• Place 2 pieces of chicken tenderloin on top of each round.
[column size=”1/2″]• Season with salt and pepper.
• Drizzle with olive oil and dry vermouth.
• Fold each parchment into pouches, pinching the folds along the edge.
• Place on a baking sheet and cook for 10 minutes.[/column]

Flavorful Poached Chicken

[column size=”1/2″]• Tie fresh parsley, oregano, rosemary and thyme with kitchen twine (for easy removal after poaching).
• Place chicken tenderloins, celery, carrots, onions, garlic, lemon, peppercorns, bay leaves and the fresh herb bundle in a pot and cover with water.
• Bring to a low boil, then reduce the heat and simmer for 30 minutes.
[column size=”1/2″]• Remove the herb bundle.
• Save the stock for later use, or spoon over the poached chicken.[/column]