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Chapter 1
15-Minute Garlic Butter Chicken Tenders
At a Glance
Prep: 7 min | Cook: 12 min | Total: 19 min | Serves: 4 | Difficulty: Easy
Introduction
These 15-Minute Garlic Butter Chicken Tenders deliver browned, juicy chicken with a quick pan sauce made from garlic, butter, lemon, and chicken stock. The tenders cook faster than whole breasts because their smaller size gives you more browned surface area without a long oven finish.
The key is simple: use medium-high heat to sear the chicken, then lower the heat before adding the garlic and butter. This keeps the garlic from burning and gives the sauce time to coat every piece. Each serving provides about 38 grams of protein, making the dish a practical high-protein dinner with controlled portions and a short cleanup.
Serve the tenders with steamed vegetables, a small portion of rice, or a crisp salad. The takeaway is to cook the chicken just to doneness, then use the same skillet to build the sauce.
Ingredients
Protein - 1½ lb boneless, skinless chicken tenders
Produce - 4 garlic cloves, finely minced - 1 lemon - 2 tablespoons chopped fresh parsley
Pantry - 1 tablespoon olive oil - 2 tablespoons unsalted butter - ½ cup low-sodium chicken stock
Spices - 1 teaspoon paprika - ¾ teaspoon kosher salt - ½ teaspoon black pepper - ¼ teaspoon red pepper flakes, optional
Instructions
1. Pat the chicken tenders dry with paper towels. Removing surface moisture helps them brown instead of steam. If any tenders are much thicker than the others, gently flatten them to an even thickness.
2. Mix the paprika, salt, black pepper, and red pepper flakes, if using. Sprinkle the seasoning evenly over both sides of the chicken. Heat a large skillet over medium-high heat for about 1 minute, then add the olive oil.
3. Place the tenders in a single layer. Cook for 3 to 4 minutes on the first side, without moving them, until the underside is golden brown. Turn and cook for another 2 to 3 minutes. The chicken should be nearly cooked through, with no raw center visible.
4. Transfer the chicken to a clean plate. Reduce the heat to medium. Add the butter and minced garlic to the same skillet, stirring for 30 to 45 seconds, until the garlic is fragrant but still pale golden.
Pro Tip: Chicken tenders vary in thickness. Use an instant-read thermometer in the thickest piece; remove the chicken when it reaches 160°F, then let it rest. Carryover cooking will bring it to the food-safe temperature of 165°F.
5. Pour the chicken stock into the skillet. Scrape the browned bits from the bottom with a wooden spoon. Simmer for 1 to 2 minutes, until the stock reduces slightly and the sauce looks glossy.
6. Squeeze in 1 tablespoon of lemon juice. Return the chicken and any collected juices to the skillet. Turn the pieces several times so the garlic-butter sauce coats them evenly.
7. Simmer gently for 1 to 2 minutes, turning once, until the chicken reaches 165°F in the thickest part. Do not boil the sauce aggressively; high heat can toughen the chicken and cause the butter to separate.
8. Remove the skillet from the heat. Sprinkle the parsley over the chicken and taste the sauce. Add another small squeeze of lemon if it needs brightness, then spoon the sauce over the tenders before serving.
Chef Notes & Variations
For macro-friendly portions, divide the chicken into four equal servings of roughly 6 ounces each before plating. A serving is approximately 360 calories, 38 grams of protein, 19 grams of fat, and 4 grams of carbohydrates, depending on the exact chicken and butter used. Pair it with 1 cup of steamed broccoli for a high-volume meal, or add ½ cup cooked rice when you need more carbohydrates. Spoon the sauce over the vegetables as well; the lemon and garlic help keep a simple side from tasting plain.
Store cooled chicken and sauce in an airtight container in the refrigerator for up to 3 days. Reheat gently in a covered skillet over medium-low heat with 1 tablespoon of stock or water. Avoid microwaving at full power for a long time, which can make the tenders rubbery. For a practical variation, add 2 cups of baby spinach to the finished skillet and stir for 1 to 2 minutes until wilted.
Swap It: Replace the chicken stock with low-sodium vegetable stock, or use boneless turkey cutlets if they are cut to the same thin thickness. The cooking cue remains the same: brown the outside and check the thickest piece with a thermometer.
Quick Version
Season chicken tenders with paprika, salt, and pepper; sear in oil 3-4 minutes per side, then remove. Cook garlic in butter, add stock and lemon, reduce briefly, return chicken, and simmer until 165°F; finish with parsley and serve with vegetables or rice.
End of chapter one. 4 more chapters and about 4,527 words in the full book.
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What's inside: 5 chapters
- 1. 15-Minute Garlic Butter Chicken Tenders
- 2. Lemon Pepper Salmon with Asparagus
- 3. Smoky Turkey Taco Lettuce Bowls
- 4. Cilantro Lime Shrimp with Cauliflower Rice
- 5. Honey Mustard Pork Chops with Green Beans
About this book
"30-Minute High-Protein Dinners" is a cookbook by Anonymous with 5 chapters and approximately 4,527 words. High-protein dinner recipes under 30 minutes with macros.
This book was created using Inkfluence AI, an AI-powered book generation platform that helps authors write, design, and publish complete books. It was made with the AI Cookbook Generator.
Frequently Asked Questions
What is "30-Minute High-Protein Dinners" about?
High-protein dinner recipes under 30 minutes with macros
How many chapters are in "30-Minute High-Protein Dinners"?
The book contains 5 chapters and approximately 4,527 words. Topics covered include 15-Minute Garlic Butter Chicken Tenders, Lemon Pepper Salmon with Asparagus, Smoky Turkey Taco Lettuce Bowls, Cilantro Lime Shrimp with Cauliflower Rice, and more.
Who wrote "30-Minute High-Protein Dinners"?
This book was written by Anonymous and created using Inkfluence AI, an AI book generation platform that helps authors write, design, and publish books.
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