Ingredients
- ¼ cup (30g) all-purpose flour (gluten-free if needed)
- ½ teaspoon salt
- ½ teaspoon ground black pepper
- 1½ pounds (650g) chicken tenderloins
- 4 tablespoons unsalted butter
- 3 cloves garlic, minced
- 3 tablespoons honey
- 2 tablespoons low sodium soy sauce (or tamari for gluten-free)
- 1 tablespoon apple cider vinegar or lemon juice
- ½ teaspoon crushed red pepper flakes (optional)
- ¼ cup water (for deglazing)
- Chopped fresh parsley, for garnish
Instructions
- In a shallow dish, combine the flour with salt and pepper.
- Dredge the chicken tenders in the flour mixture, shaking off any excess.
- In a skillet over medium-high heat, melt 2 tablespoons of butter.
- Cook half of the chicken tenders for 2–3 minutes per side, until golden brown and the internal temperature reaches 165°F (74°C). Remove and set aside.
- Melt the remaining 2 tablespoons of butter and cook the second batch of chicken tenders. Remove and set aside.
- Deglaze the pan with ¼ cup of water, scraping up any browned bits. Allow the liquid to reduce.
- Add garlic and cook for 30 seconds until fragrant.
- Stir in honey, soy sauce (or tamari), vinegar or lemon juice, and red pepper flakes. Cook for 1–2 minutes until slightly thickened.
- Return the chicken tenders to the pan and toss to coat evenly in the sauce.
- Garnish with chopped parsley and serve over jasmine rice, noodles, or cauliflower rice.
Notes
- For a gluten-free version, use gluten-free flour and tamari instead of soy sauce.
- Adjust the amount of red pepper flakes to control the spice level.
- Serve with jasmine rice, noodles, or even cauliflower rice for a low-carb option.
- Do not overcrowd the pan when cooking the tenders to ensure a crispy crust.
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Pan Frying
- Cuisine: American
- Diet: Gluten Free
Nutrition
- Serving Size: 6 ounces
- Calories: 352
- Sugar: 13g
- Sodium: 783mg
- Fat: 16g
- Saturated Fat: 8g
- Unsaturated Fat: 5g
- Trans Fat: 0.5g
- Carbohydrates: 15g
- Fiber: 0.3g
- Protein: 37g
- Cholesterol: 139mg
