Blackened Chicken Strips
These blackened chicken strips are coated in dry ranch seasoning, chili powder, cayenne, and black pepper for a spicy, peppery flavor with a subtle ranch tang. Ready in under 20 minutes, they make a quick weeknight dinner and pair easily with vegetables, rice, or a fresh salad.
- Prep10 mins
- Cook10 mins
- Serves2
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Blackened Chicken Strips, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 53 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 13 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 91 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 23
- Heart Health
- 59
- Metabolic
- 12
- Digestive
- 28
- Inflammatory
- 54
- Performance
- 43
- General Wellness
- 1
Mix dry ranch dressing, chili powder, cayenne, and black pepper in a small bowl. Coat the chicken tenders with the dry rub mixture.
- 2
Heat oil in a cast-iron skillet over medium heat. Place the chicken tenders in the hot oil. Cook without moving them to blacken the chicken, about 4 minutes. Turn the chicken and cook until it is no longer pink in the center and the juices run clear, about 2 more minutes.
- Calories 294.11 kcal Moderate 15%
- Protein 45.57 g Good Source 91%
- Carbohydrate 4.31 g 2%
- Total Fat 9.4 g Moderate 12%
- Saturated Fat 1.5 g Moderate 8%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 92.57 mg High 31%
- Sodium 522.88 mg High 23%
- Dietary Fiber 0.37 g Low Source 1%
- Total Sugars 0.32 g --
- Added Sugars 0.05 g Low Source 0%
- Calcium 21.81 mg Low Source 2%
- Iron 1.0 mg Low Source 6%
- Potassium 30.07 mg Low Source 1%
- Vitamin A 1.0 mcg Low Source 0%
- Vitamin C 0.82 mg Low Source 1%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Milk 🥛
- Garlic 🧄
- Onions 🧅
About This Recipe
Blackened Chicken Strips is made with 6 ingredients and serves 2. It takes about 20 mins and is rated easy. Key ingredients include Black Pepper, Cayenne Pepper, Chicken Tenderloin, and Chili Powder. Each serving provides about 294.11 kcal, and is a good source of protein.
Recipe Questions
- What is Blackened Chicken Strips made of?
- The main ingredients are Black Pepper, Cayenne Pepper, Chicken Tenderloin, Chili Powder, Ranch Dressing Mix. The full list of 6 is above.
- How long does it take to make Blackened Chicken Strips?
- About 20 mins in total: 10 mins to prepare and 10 mins to cook.
- How many calories are in one serving?
- One serving provides about 294.11 kcal. The full nutrition breakdown is above.
- Is Blackened Chicken Strips easy to make?
- This recipe is rated easy, with 6 ingredients and 2 steps.
- Is Blackened Chicken Strips healthy?
- Blackened Chicken Strips has an easyChef Pro health score of 51/100. Per serving, it provides 294.11 calories and 45.57 g of protein, or 91% of the Daily Value. Worth noting per serving: sodium at 522.88 mg (23% of the Daily Value) and saturated fat at 1.5 g (8% of the Daily Value). It contains Milk, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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