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Easy Blackened Chicken Tenderloins www.lillieeatsandtells.com

Easy Blackened Chicken Tenderloins

These easy blackened chicken tenderloins are packed with flavor and sure to become a staple in your home. They are the perfect, macro-friendly protein to have on hand at all times.
5 from 2 votes
Course Protein
Cuisine American
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 5
Calories 148 kcal

Ingredients

  • 1 1/2 lbs. chicken tenderloins
  • 2 tsp chili powder
  • 2 tsp brown sugar
  • 1 1/2 tsp onion salt
  • 1 tsp paprika
  • 1 tsp garlic powder
  • 1 tsp cumin
  • 1/2 tsp kosher salt
  • 1/4 tsp black pepper

Instructions

  • Trim tenderloins of any weird stuff and pat dry. Combine all spices in a small bowl.
  • Heat a large cast iron pan (or grill) over high heat. Spray with a mist of olive oil and let it get nice and hot. Sprinkle the rub liberally over the tops of the tenderloins and place in a single layer in the hot pan, seasoned side down. Let them sit, undisturbed for 2 minutes. Sprinkle remaining seasoning over the unseasoned side. It should be a liberal coating of spices!
  • Flip chicken and cook for just one minute or until done. Turn off the heat and remove chicken and place on a plate tented with foil. Let it rest for 5 minutes and then enjoy!

Notes

MFP: Search Lillie Eats and Tells Easy Blackened Chicken Tenderloins

Nutrition

Serving: 117gCalories: 148kcalFat: 1.6gProtein: 30.8gCarbohydrates: 1.2g
Keywords chicken, chicken tenderloins

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