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Braised Chicken Tenderloin
Meats
Nutri-ScoreA

Braised Chicken Tenderloin

Gallus gallus domesticus

Clinical Encyclopedia

Braised chicken tenderloin is a lean cut of chicken that is cooked slowly in liquid, resulting in a tender and flavorful dish. It is rich in protein and essential nutrients, making it a healthy choice for various diets.

Also known as:
Chicken TenderloinChicken Tenders
Scientific NameGallus gallus domesticus
Region of OriginDomesticated in Southeast Asia
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories165 kcal
Water
74%
Fiber0g
Total34.6g
Protein
31g(90%)
Fats
3.6g(10%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin b1 (thiamine)0.07 mg (6%)
Vitamin b2 (riboflavin)0.1 mg (8%)
Vitamin b3 (niacin)13 mg (81%)
Vitamin b5 (pantothenic acid)1 mg (20%)
Vitamin b6 (pyridoxine)0.6 mg (35%)
Vitamin B120.3 mcg (13%)
Choline70 mg (13%)
Vitamins with less than 2% DV
Folate: 4 mcg

Minerals

Major Source (≥ 2% DV)
Iron0.9 mg (5%)
Magnesium24 mg (6%)
Phosphorus210 mg (30%)
Potassium256 mg (7%)
Zinc1 mg (9%)
Copper0.1 mg (11%)
Selenium24 mcg (44%)
Minerals with less than 2% DV
Calcium: 11 mgManganese: 0.02 mg

Health Benefits

✓High in protein, which is essential for muscle repair and growth.
✓Contains essential vitamins and minerals that support overall health.

Possible Risks & Side Effects

!No clinically significant precautions or contraindications have been documented for this food in standard dietary intake.

How to Prepare & Consume

Braised chicken tenderloin can be prepared by searing the meat and then cooking it slowly in broth or sauce until tender. This method enhances flavor and retains moisture.

Smart Selection & Storage

How to Select

Choose chicken tenderloin that is pink in color with no signs of discoloration or odor. Fresh tenderloins should feel firm to the touch.

How to Store

Store chicken tenderloin in the refrigerator for up to 2 days or freeze for longer storage. Always keep it in an airtight container.

Medicinal Profile & Bioactive Compounds

Therapeutic properties, key bioactive compounds, and clinical applications of this food.

Medicinal Properties
High protein content, Low fat content
Main Applications
•Muscle building and repair
•Weight management
Bioactive Compounds
Creatine

Supports muscle energy production.

How to Consume
Cooked, Grilled, Braised
Did you know?

"Chicken tenderloin is often considered a delicacy due to its tenderness and flavor, making it a popular choice in gourmet dishes."

Myths vs Realities

MythChicken tenderloin is the same as chicken breast.
RealityWhile both are cuts from the chicken, tenderloin is a separate muscle that is more tender than breast meat.
MythAll chicken is unhealthy.
RealityChicken, especially lean cuts like tenderloin, can be part of a healthy diet when prepared properly.
MythCooking chicken tenderloin is complicated.
RealityChicken tenderloin is easy to cook and can be prepared quickly with minimal ingredients.

Healthy Recipes

Mediterranean Braised Chicken Tenderloin

This dish features tender chicken braised with olives, tomatoes, and herbs, offering a burst of Mediterranean flavors while remaining healthy and light.

Ingredients
  • 1 lb chicken tenderloin
  • 1 cup cherry tomatoes, halved
  • 1/2 cup Kalamata olives, pitted
  • 1/4 cup fresh basil, chopped
  • 2 cloves garlic, minced
  • 1 tsp dried oregano
  • 1 tbsp olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Heat olive oil in a large skillet over medium heat. Add garlic and sauté until fragrant.
  2. 2. Add chicken tenderloins, season with salt, pepper, and oregano, and cook until browned on both sides.
  3. 3. Stir in cherry tomatoes and olives, cover, and braise for 20 minutes until chicken is cooked through. Garnish with fresh basil before serving.

Honey Mustard Braised Chicken Tenderloin

A delightful blend of honey and mustard creates a tangy glaze for the braised chicken, making this dish both sweet and savory.

Ingredients
  • 1 lb chicken tenderloin
  • 1/4 cup honey
  • 1/4 cup Dijon mustard
  • 1 tbsp apple cider vinegar
  • 1 tsp garlic powder
  • Salt and pepper to taste
  • 1 tbsp olive oil
Instructions
  1. 1. In a bowl, mix honey, Dijon mustard, apple cider vinegar, garlic powder, salt, and pepper.
  2. 2. Heat olive oil in a skillet over medium heat, add chicken tenderloins, and sear until golden.
  3. 3. Pour the honey mustard mixture over the chicken, cover, and braise for 25 minutes until tender.

Coconut Curry Braised Chicken Tenderloin

This recipe combines chicken tenderloin with a creamy coconut curry sauce, packed with spices and nutrients for a flavorful meal.

Ingredients
  • 1 lb chicken tenderloin
  • 1 can (14 oz) coconut milk
  • 2 tbsp red curry paste
  • 1 cup spinach
  • 1 bell pepper, sliced
  • 1 tbsp ginger, grated
  • 1 tbsp olive oil
  • Salt to taste
Instructions
  1. 1. In a large skillet, heat olive oil over medium heat. Add ginger and sauté for 1 minute.
  2. 2. Add chicken tenderloins and cook until browned, then stir in red curry paste and coconut milk.
  3. 3. Add bell pepper and spinach, cover, and braise for 20 minutes until chicken is tender and sauce is thickened.

Lemon Herb Braised Chicken Tenderloin

Bright and zesty, this lemon herb braised chicken is infused with fresh herbs and citrus, making it a refreshing and healthy option.

Ingredients
  • 1 lb chicken tenderloin
  • 1 lemon, juiced and zested
  • 1/4 cup chicken broth
  • 2 tbsp fresh parsley, chopped
  • 1 tbsp fresh thyme, chopped
  • 2 cloves garlic, minced
  • 1 tbsp olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Heat olive oil in a skillet over medium heat. Add garlic and sauté until fragrant.
  2. 2. Season chicken tenderloins with salt and pepper, then add to the skillet and brown on both sides.
  3. 3. Pour in lemon juice, zest, and chicken broth, add herbs, cover, and braise for 20 minutes until cooked through.

Spicy Chipotle Braised Chicken Tenderloin

This dish features a smoky chipotle sauce that adds a spicy kick to the tender chicken, perfect for those who enjoy bold flavors.

Ingredients
  • 1 lb chicken tenderloin
  • 2 tbsp chipotle sauce
  • 1 cup diced tomatoes
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 tbsp olive oil
  • Salt to taste
Instructions
  1. 1. Heat olive oil in a skillet over medium heat, add onions and garlic, and sauté until translucent.
  2. 2. Add chicken tenderloins, season with salt, and cook until browned.
  3. 3. Stir in diced tomatoes and chipotle sauce, cover, and braise for 25 minutes until chicken is tender.

Garlic Parmesan Braised Chicken Tenderloin

Rich in flavor, this garlic parmesan braised chicken is a comforting dish that remains healthy with a light touch of cheese.

Ingredients
  • 1 lb chicken tenderloin
  • 1/2 cup low-sodium chicken broth
  • 1/4 cup grated Parmesan cheese
  • 4 cloves garlic, minced
  • 1 tbsp olive oil
  • 1 tsp Italian seasoning
  • Salt and pepper to taste
Instructions
  1. 1. In a skillet, heat olive oil over medium heat and sauté garlic until fragrant.
  2. 2. Season chicken tenderloins with salt, pepper, and Italian seasoning, then add to the skillet and brown.
  3. 3. Pour in chicken broth, sprinkle with Parmesan cheese, cover, and braise for 20 minutes until chicken is cooked through.

Balsamic Glazed Braised Chicken Tenderloin

This dish features a sweet and tangy balsamic glaze that beautifully complements the tender chicken, making it a deliciously healthy meal.

Ingredients
  • 1 lb chicken tenderloin
  • 1/2 cup balsamic vinegar
  • 1/4 cup honey
  • 1 tbsp Dijon mustard
  • 1 tbsp olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix balsamic vinegar, honey, and Dijon mustard.
  2. 2. Heat olive oil in a skillet over medium heat, season chicken with salt and pepper, and sear until golden.
  3. 3. Pour the balsamic mixture over the chicken, cover, and braise for 25 minutes until tender.

Asian Ginger Soy Braised Chicken Tenderloin

This Asian-inspired dish features a savory ginger soy sauce that infuses the chicken with rich flavors, perfect for a healthy dinner.

Ingredients
  • 1 lb chicken tenderloin
  • 1/4 cup soy sauce
  • 2 tbsp ginger, grated
  • 2 tbsp honey
  • 1 tbsp sesame oil
  • 1 cup broccoli florets
  • 1 tbsp olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix soy sauce, ginger, honey, and sesame oil.
  2. 2. Heat olive oil in a skillet over medium heat, season chicken with salt and pepper, and brown on both sides.
  3. 3. Add the sauce and broccoli, cover, and braise for 20 minutes until chicken is cooked and broccoli is tender.

Herbed Tomato Braised Chicken Tenderloin

This recipe features a rich tomato sauce infused with fresh herbs, making it a wholesome and flavorful dish for any occasion.

Ingredients
  • 1 lb chicken tenderloin
  • 1 can (14 oz) diced tomatoes
  • 1/4 cup fresh basil, chopped
  • 1 tbsp Italian seasoning
  • 2 cloves garlic, minced
  • 1 tbsp olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Heat olive oil in a skillet over medium heat, add garlic, and sauté until fragrant.
  2. 2. Season chicken tenderloins with salt and pepper, then add to the skillet and brown.
  3. 3. Stir in diced tomatoes and Italian seasoning, cover, and braise for 25 minutes until chicken is tender and sauce is thickened.

Frequently Asked Questions (FAQ)

What is chicken tenderloin?

Chicken tenderloin is a specific cut of chicken that is located beneath the breast and is known for its tenderness.

How should I cook chicken tenderloin?

Chicken tenderloin can be cooked by grilling, baking, or braising. It is best cooked at a moderate temperature to retain moisture.

Is chicken tenderloin healthy?

Yes, chicken tenderloin is low in fat and high in protein, making it a healthy choice for many diets.

Can I freeze chicken tenderloin?

Yes, chicken tenderloin can be frozen. It is best to wrap it tightly to prevent freezer burn.

How long does it take to cook chicken tenderloin?

Cooking time varies, but it generally takes about 15-20 minutes to cook chicken tenderloin thoroughly.

What are the nutritional benefits of chicken tenderloin?

Chicken tenderloin is rich in protein, vitamins B6 and B12, and minerals like phosphorus and selenium.

Can I use chicken tenderloin in stir-fries?

Yes, chicken tenderloin is great for stir-fries due to its tenderness and quick cooking time.

What is the best way to season chicken tenderloin?

Chicken tenderloin can be seasoned with herbs, spices, marinades, or sauces to enhance its flavor.

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Comparisons
Braised Chicken Tenderloin vs Abalone Braised Chicken Tenderloin vs Alligator Tail Braised Chicken Tenderloin vs Alligator Tail Meat
Nutrients
Protein in Braised Chicken Tenderloin Calories in Braised Chicken Tenderloin Vitamin-c in Braised Chicken Tenderloin Magnesium in Braised Chicken Tenderloin
Featured Guides
Health Benefits of Braised Chicken Tenderloin Healthy Recipes with Braised Chicken Tenderloin
Rankings
Meats high in vitamin b3 (niacin) Meats high in protein Meats low in carbohidratos Meats low in índice glucémico