Lemon Pepper Chicken Tenders are a delicious and vibrant dish that’s bursting with the tangy goodness of fresh lemon zest paired with the kick of freshly cracked black pepper. This dish is perfect for anyone who loves an easy-to-make, flavorful meal that can be enjoyed any night of the week. These chicken tenders are juicy, full of zest, and make for a versatile dish that the entire family will love. Whether you’re preparing a casual dinner or want to make a quick, delightful meal for guests, Lemon Pepper Chicken Tenders are sure to satisfy.
In this comprehensive guide, we’ll explore everything you need to know about making the perfect Lemon Pepper Chicken Tenders, including prep time, cooking time, and the nutritional benefits of this delightful dish. You’ll also find essential tips and tricks to make sure your chicken is tender, juicy, and perfectly seasoned every time. So, grab your apron and get ready to make the most flavorful Lemon Pepper Chicken Tenders you’ve ever had!
Ingredients for Lemon Pepper Chicken Tenders
- 1 lb chicken tenders: Fresh and lean chicken tenders are ideal for this dish.
- 2 tbsp olive oil: Olive oil helps to keep the chicken juicy while giving it a nice golden color.
- 1 tbsp lemon zest: Lemon zest adds an aromatic and fresh citrus flavor to the chicken.
- 2 tbsp fresh lemon juice: Lemon juice intensifies the tanginess and keeps the chicken tender.
- 1 tsp garlic powder: Garlic powder gives a subtle and earthy taste that complements the lemon flavor.
- 1/2 tsp onion powder: Onion powder adds a depth of flavor to the marinade.
- 1 tsp black pepper: Freshly cracked black pepper provides the signature lemon pepper kick.
- 1/2 tsp salt: Salt is used to enhance the overall flavors.
- 1 tbsp fresh parsley, chopped (for garnish): Fresh parsley adds color and an extra touch of freshness.
Prep Time, Cooking Time, and Serving Information
- Prep Time: 20 minutes (including marination time)
- Cooking Time: 10 minutes
- Total Time: 30 minutes
- Servings: 4
- Calories per Serving: Approximately 220 kcal
Step-by-Step Directions to Make Lemon Pepper Chicken Tenders
1. Prep the Chicken: Preparing for Flavor
Start by patting the chicken tenders dry with paper towels. This step is essential to ensure that the chicken gets a nice sear when it is cooked. When the chicken is damp, it can release excess water, which prevents proper browning.
Once the chicken is patted dry, take a medium-sized bowl and mix together the olive oil, lemon zest, lemon juice, garlic powder, onion powder, black pepper, and salt. This marinade is where all the magic happens. The combination of lemon zest and juice gives the chicken an aromatic and bright flavor, while the spices ensure every bite is savory and satisfying.
2. Marinate: Let the Flavors Meld
Add the chicken tenders to the bowl with the marinade. Use your hands or a spoon to ensure that each tender is evenly coated with the lemon pepper mixture.
Allow the chicken to marinate for at least 15 minutes. If you have time, letting it marinate for up to an hour in the refrigerator will give the flavors even more time to infuse into the chicken, resulting in a deeper taste. The acid from the lemon juice helps tenderize the chicken, making it incredibly juicy and flavorful.
3. Cook the Chicken: Searing for Perfection
Heat a large skillet over medium-high heat. Once the skillet is hot, add a small amount of olive oil to coat the surface. This prevents the chicken from sticking and also aids in achieving a golden, crispy exterior.
Place the marinated chicken tenders into the skillet, being careful not to overcrowd them. Cook the tenders for 4-5 minutes on each side, or until they are golden brown and cooked through. You’ll know the chicken is done when the internal temperature reaches 165°F (74°C). The outside should be slightly crisp, while the inside remains juicy and tender.
4. Serve: Bringing It All Together
Once cooked, transfer the chicken tenders to a serving plate. Garnish with freshly chopped parsley for a pop of color and added freshness.
Serve these Lemon Pepper Chicken Tenders with your favorite sides—whether it’s a crisp salad, roasted vegetables, mashed potatoes, or a fluffy rice pilaf. These chicken tenders are also perfect for meal prep, as they can be reheated and enjoyed throughout the week.
Tips for Making the Best Lemon Pepper Chicken Tenders
1. Don’t Skip the Lemon Zest
The lemon zest is a key ingredient that adds a burst of bright citrus flavor. Unlike lemon juice, which provides acidity, lemon zest contains the essential oils of the lemon, delivering a concentrated flavor that balances the savory spices perfectly.
2. Choose Fresh Ingredients
Fresh ingredients always make a difference. Using fresh lemon juice instead of bottled and fresh parsley instead of dried will enhance the overall taste of the dish. The freshness of these ingredients adds vibrancy to every bite.
3. Use a Hot Skillet
For a perfectly golden exterior, make sure your skillet is properly heated before adding the chicken tenders. This helps to sear the chicken and lock in moisture, giving you juicy, flavorful chicken with a slightly crispy edge.
4. Avoid Overcrowding the Pan
Overcrowding the skillet can cause the chicken to steam rather than sear, resulting in a less desirable texture. Cook the tenders in batches if necessary to ensure each piece is cooked to perfection.
Benefits of Lemon Pepper Chicken Tenders
1. High in Protein
Chicken tenders are an excellent source of lean protein, which is essential for muscle repair and overall health. Protein is crucial for building and maintaining muscle mass and can help keep you fuller for longer periods, which is great for those trying to manage their weight.
2. Rich in Vitamin C
The lemon juice and zest used in this recipe provide a good amount of Vitamin C, an essential nutrient that supports the immune system and promotes skin health. Vitamin C is also an antioxidant, which means it can help protect cells from damage.
3. Low in Calories
With only about 220 kcal per serving, these chicken tenders are a low-calorie meal option that doesn’t compromise on flavor. This makes them a great choice for those who are watching their calorie intake but still want to enjoy a tasty and satisfying dish.
4. Healthy Fats from Olive Oil
Olive oil is a healthy fat that’s rich in monounsaturated fatty acids, which are beneficial for heart health. It also adds richness to the dish without the need for heavy creams or butter.
Frequently Asked Questions (FAQs) About Lemon Pepper Chicken Tenders
1. Can I Use Chicken Breast Instead of Tenders?
Yes, you can definitely use chicken breast if you don’t have tenders on hand. Just make sure to cut the chicken breast into strips of similar size to ensure even cooking. The cooking time may vary slightly depending on the thickness of the strips.
2. Can I Make This Recipe in the Oven?
Absolutely! If you prefer a hands-off approach, you can bake the lemon pepper chicken tenders in the oven. Preheat your oven to 400°F (200°C) and arrange the tenders on a baking sheet lined with parchment paper. Bake for 15-20 minutes, flipping halfway through, until the chicken reaches an internal temperature of 165°F.
3. How Do I Store Leftover Lemon Pepper Chicken Tenders?
To store leftovers, place the chicken tenders in an airtight container and refrigerate for up to 3-4 days. You can reheat them in a skillet or microwave until warmed through. These chicken tenders are great for meal prep and can be used in salads, wraps, or served alongside roasted vegetables.
4. Can I Freeze Lemon Pepper Chicken Tenders?
Yes, these chicken tenders freeze well! Allow the cooked chicken to cool completely before placing it in a freezer-safe container or bag. Freeze for up to 3 months. To reheat, thaw the chicken in the refrigerator overnight and reheat in a skillet or oven until warmed through.
Conclusion: A Versatile and Flavorful Dish
Lemon Pepper Chicken Tenders are the perfect example of a dish that is both simple to make and packed with incredible flavor. The combination of tangy lemon, spicy black pepper, and savory garlic creates a mouthwatering meal that will leave everyone at the table satisfied. With easy-to-find ingredients and a quick cooking time, these chicken tenders are ideal for busy weeknights or whenever you need a healthy and delicious option.
Whether you serve them with a side of roasted vegetables, over a bed of rice, or alongside a fresh green salad, these chicken tenders are versatile enough to pair with just about anything. Not only are they easy to make, but they also offer several nutritional benefits, making them a great choice for a balanced meal.
We hope this guide has inspired you to try making Lemon Pepper Chicken Tenders at home. With the tips and tricks we’ve provided, you’ll be able to create a dish that is full of flavor, perfectly cooked, and sure to impress. Give this recipe a try, and let us know how it turns out in the comments below!
