Tired of the same old dinner routine? Craving something delicious, healthy, and surprisingly easy to make? Then look no further! This baked barbecue chicken tenderloin recipe is your new go-to for quick dinner ideas that the whole family will love. It's a flavorful, juicy, and satisfying meal that's perfect for busy weeknights, and it’s surprisingly healthy too! This recipe emphasizes homemade cooking, offering a delicious alternative to takeout. Get ready to experience the best recipes for effortless weeknight dinners.
Ingredients:
- 1.5 lbs boneless, skinless chicken tenderloins
- 1/2 cup your favorite barbecue sauce (we recommend a low-sugar variety for a healthier option)
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon paprika
- 1/4 teaspoon black pepper
- 1/4 teaspoon salt
Instructions:
Get started: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper for easy cleanup. This is a simple step that significantly improves the cooking process.
Prepare the chicken: In a medium bowl, whisk together olive oil, garlic powder, onion powder, paprika, salt, and pepper. Add the chicken tenderloins and toss to coat them evenly with the mixture. Ensure all the chicken is well-seasoned for maximum flavor.
Bake the chicken: Arrange the marinated chicken tenderloins in a single layer on the prepared baking sheet. Bake for 20-25 minutes, or until the chicken is cooked through and the internal temperature reaches 165°F (74°C). Use a meat thermometer to ensure the chicken is thoroughly cooked.
Add the barbecue sauce: During the last 5 minutes of baking, brush the chicken generously with your favorite barbecue sauce. This adds a delicious glaze and enhances the flavor.
Serve and enjoy! Once cooked, remove the chicken from the oven and let it rest for a few minutes before serving. Serve these juicy tenderloins on their own, over rice, with a side salad, or in a wrap for a quick and easy meal.
Cooking Tips for Perfect Chicken Tenderloins:
- Don't overcrowd the baking sheet: Ensure the chicken tenderloins are arranged in a single layer to ensure even cooking. Overcrowding can lead to steaming instead of baking.
- Use a meat thermometer: This is the best way to ensure your chicken is cooked to a safe internal temperature. Undercooked chicken can be dangerous, so always check the temperature.
- Adjust cooking time: Thicker chicken tenderloins may require a few extra minutes of baking time. Always check for doneness using a meat thermometer.
- Get creative with your barbecue sauce: Experiment with different types of barbecue sauces to find your favorite flavor profile. Spicy, smoky, sweet – the possibilities are endless!
Variations:
- Spicy Chicken: Add a pinch of cayenne pepper or a dash of your favorite hot sauce to the marinade for an extra kick.
- Honey Garlic Chicken: Replace the barbecue sauce with a mixture of honey and soy sauce for a sweet and savory glaze.
- Lemon Herb Chicken: Add lemon zest, fresh herbs (such as rosemary or thyme), and a squeeze of lemon juice to the marinade for a bright and refreshing flavor.
Nutritional Information (per serving, approximate):
This information is based on a serving of one chicken tenderloin and may vary depending on the specific ingredients used.
- Calories: Approximately 150-200
- Protein: Approximately 25-30g
- Fat: Approximately 5-8g
- Carbohydrates: Approximately 5-10g
This baked barbecue chicken tenderloin recipe is a fantastic example of delicious and easy recipes perfect for busy weeknights. It's a simple, healthy, and satisfying meal that's sure to become a family favorite. Enjoy!