Description
Crispy blackened chicken tenders are a straightforward way to get restaurant-quality flavor at your dinner table with just a spice rub and hot skillet. Your family gets juicy, flavorful chicken in minutes that tastes like you spent way more time cooking than you actually did.
Ingredients
Scale
Protein:
- 1 pound chicken tenders
Seasonings:
- 2 teaspoons paprika
- 1 teaspoon oregano
- 1/2 teaspoon cayenne pepper
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon salt
- 1 teaspoon black pepper
Cooking fat:
- 2 tablespoons olive oil
Instructions
- Pat your 1 pound of chicken tenders dry with paper towels so the seasoning adheres properly.
- Combine 2 teaspoons paprika, 1 teaspoon oregano, 1/2 teaspoon cayenne pepper, 1 teaspoon garlic powder, 1 teaspoon onion powder, 1 teaspoon salt, and 1 teaspoon black pepper in a shallow bowl.
- Coat each tender thoroughly on all sides with your spice mixture, pressing the seasonings into the surface.
- Heat 2 tablespoons of olive oil in a cast-iron skillet over medium-high heat for about 2 minutes until the oil shimmers.
- Lay your seasoned tenders into the hot skillet without crowding the pan, working in batches if needed.
- Sear each side for 3 to 5 minutes at medium-high heat until a dark crust forms and your internal temperature reaches 165°F.
- Transfer your cooked tenders to a clean plate and let them rest for 3 minutes so the juices redistribute.
- Serve your tenders warm with your preferred dipping sauce or sides.
Notes
- Use a cast-iron skillet because it retains heat better than other pans and helps create that dark, flavorful crust.
- Don’t move the chicken around too much once it hits the pan; let each side sit for the full time so the spices can caramelize properly.
- If the spice mixture seems too spicy for your taste, reduce the cayenne pepper by half and add a touch of paprika instead for similar color without as much heat.
- For a lighter version, bake the seasoned tenders at 400°F for 12-15 minutes instead of pan-searing, though the skillet method gives you better crust and more authentic flavor.
- Prep Time: 5 minutes
- Cook Time: 6-10 minutes
- Category: Sautéed Chicken
- Method: Frying
- Cuisine: Cajun
Nutrition
- Serving Size: 4
- Calories: 190 kcal
- Sugar: 0 g
- Sodium: 580 mg
- Fat: 9 g
- Saturated Fat: 1.3 g
- Unsaturated Fat: 7.2 g
- Trans Fat: 0 g
- Carbohydrates: 1 g
- Fiber: 0.5 g
- Protein: 26 g
- Cholesterol: 80 mg