Tangy Oven Baked Chicken Tenders Without Breading Recipe

If you’re looking for a delicious, healthy, and easy-to-make dish, look no further than Tangy Oven Baked Chicken Tenders Without Breading. This recipe combines the juiciness of chicken tenderloins with a tangy marinade that elevates the flavor to new heights. Unlike traditional breaded chicken tenders, this version is gluten-free, low in carbs, and packed with bold flavors. Whether you’re preparing a family dinner or a quick snack, these chicken tenders are sure to impress!

Ingredients

Here’s everything you’ll need to prepare these tangy oven baked chicken tenders with no breading:

• 1 pound chicken tenderloins
• 2 tablespoons olive oil
• 3 tablespoons Dijon mustard
• 2 tablespoons honey
• 2 tablespoons apple cider vinegar
• 1 tablespoon lemon juice
• 2 cloves garlic, minced
• 1 teaspoon smoked paprika
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 tablespoon fresh parsley, chopped (for garnish)

Ingredient Notes:

• Chicken Tenderloins: Tenderloins are perfect for this recipe because they cook quickly and remain juicy. However, chicken breasts sliced into strips can be used as a substitute.
• Dijon Mustard: The mustard adds a zesty tang to the marinade. You can use whole-grain mustard for added texture.
• Honey: This ingredient balances the tanginess of the mustard and vinegar with a touch of sweetness.
• Apple Cider Vinegar: Provides acidity to tenderize the chicken and deepen the flavor.

Instructions

Preparing the Marinade

1. Mix the Marinade: In a large mixing bowl, combine the olive oil, Dijon mustard, honey, apple cider vinegar, lemon juice, minced garlic, smoked paprika, salt, and black pepper. Whisk the ingredients until well combined and smooth.

Marinating the Chicken

2. Marinate the Chicken: Place the chicken tenderloins into the bowl with the marinade. Ensure each piece is well-coated. Cover the bowl with plastic wrap and refrigerate for at least 30 minutes, allowing the flavors to infuse into the chicken. For best results, marinate for 2 hours.

Baking the Chicken

3. Preheat the Oven: Preheat your oven to 400°F (200°C).
4. Prepare the Baking Sheet: Line a baking sheet with parchment paper or lightly grease it with cooking spray to prevent sticking. While you can bake chicken without parchment paper, using it makes for easier cleanup.
5. Arrange the Chicken: Remove the chicken from the marinade and arrange the tenderloins in a single layer on the baking sheet. Make sure the pieces do not touch to ensure even cooking.
6. Bake the Chicken: Place the baking sheet in the preheated oven and bake the chicken tenders for 15-20 minutes or until the internal temperature reaches 165°F (75°C). Turn the chicken halfway through the cooking time for even browning. If you’re wondering how long to cook chicken tenders in the oven at 400°F, 15-20 minutes is ideal for juicy, perfectly cooked tenderloins.

Serving

7. Garnish and Serve: Remove the chicken tenders from the oven and let them rest for a few minutes. Garnish with freshly chopped parsley and serve hot.

Tips and Variations

Cooking Tips

• Cooking Temperature: For optimal results, bake the chicken tenders at 400°F. However, if you prefer a lower temperature, you can bake them at 375°F for 20-25 minutes or at 350°F for 25-30 minutes. Adjust the time according to your preference.
• Uncovered Baking: You can bake chicken without covering it, as this method allows the exterior to develop a slightly crisp texture while the inside remains juicy.
• Baking Without Parchment Paper: If you don’t have parchment paper, you can bake the chicken directly on a greased baking sheet. Ensure to grease the pan well to prevent sticking.

Variations

• Spicy Tenders: Add a pinch of cayenne pepper or red pepper flakes to the marinade for a spicy kick.
• Herb-Infused: Incorporate herbs like thyme or rosemary into the marinade for an aromatic touch.
• Panko Crust Option: If you’re not avoiding breading, try coating the marinated chicken in panko breadcrumbs before baking for an extra crispy texture.

Common Questions

• How to Get Flour to Stick to Chicken Tenders: If you want to add a light flour coating, pat the chicken dry before marinating. Dredge in seasoned flour after marinating for a crispy finish.
• Can Chicken Touch While Baking?: For even cooking and browning, it’s best if the chicken pieces do not touch while baking.

Nutritional Information

Here is a basic nutritional breakdown per serving (based on 4 servings):

• Calories: 200
• Protein: 24g
• Carbohydrates: 10g
• Fat: 8g
• Sodium: 350mg
• Sugar: 7g

These nutritional values make this recipe an excellent choice for a healthy, high-protein meal.

Tangy Oven Baked Chicken Tenders Without Breading are a delightful twist on traditional chicken tenders, offering a flavorful and healthy option for any meal. With a tangy marinade that infuses each tender with deliciousness, this recipe is sure to become a family favorite. Try it out, and don’t forget to share your experience in the comments below.