Pan-Seared Chicken Tenderloin
Pan-Seared Chicken Tenderloin delivers juicy, well-seasoned bites with a smoky, peppery crust from paprika, chili, and Cajun spices. A splash of fresh lemon brightens the richness of olive oil and lifts the savory garlic-onion notes. Perfect for a quick weeknight dinner, it pairs well with rice, salads, or roasted vegetables.
- Prep10 hrs
- Cook15 hrs
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Pan-Seared Chicken Tenderloin, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 62 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 89 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 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.
- 37
- Heart Health
- 73
- Metabolic
- 17
- Digestive
- 23
- Inflammatory
- 53
- Performance
- 45
- General Wellness
- 1
Place the chicken in a large bowl. Add 3 tablespoons of oil, salt, and pepper, and turn to coat. Add paprika, garlic powder, onion powder, Cajun seasoning, and chili powder, then turn again to coat.
- 2
Heat the remaining 1 tablespoon of oil in a large skillet over medium-high heat.
- 3
Add the chicken, cover, and cook for about 6 minutes. Pour the lemon juice over the chicken, then flip and cook until a dark, crispy crust forms, about 6 minutes more.
- Calories 199.8 kcal Moderate 10%
- Protein 14.92 g Good Source 30%
- Carbohydrate 5.36 g 2%
- Total Fat 14.27 g Moderate 18%
- Saturated Fat 1.84 g Moderate 9%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 45.9 mg Moderate 15%
- Sodium 185.66 mg Moderate 8%
- Dietary Fiber 1.3 g Low Source 5%
- Total Sugars 0.57 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 12.95 mg Low Source 1%
- Iron 0.49 mg Low Source 3%
- Potassium 95.73 mg Low Source 2%
- Vitamin A 0.27 mcg Low Source 0%
- Vitamin C 0.58 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.
- Citrus 🍊
- Garlic 🧄
- Onions 🧅
About This Recipe
Pan Seared Chicken Tenderloin is made with 9 ingredients and serves 4. It takes about 25 hrs and is rated easy. Key ingredients include Cajun Seasoning, Chili Powder, Garlic Powder, and Lemon Juice. Each serving provides about 199.8 kcal, and is a good source of protein.
Recipe Questions
- What is Pan-Seared Chicken Tenderloin made of?
- The main ingredients are Cajun Seasoning, Chili Powder, Garlic Powder, Lemon Juice, Olive Oil. The full list of 9 is above.
- How long does it take to make Pan-Seared Chicken Tenderloin?
- About 25 hrs in total: 10 hrs to prepare and 15 hrs to cook.
- How many calories are in one serving?
- One serving provides about 199.8 kcal. The full nutrition breakdown is above.
- Is Pan-Seared Chicken Tenderloin easy to make?
- This recipe is rated easy, with 9 ingredients and 3 steps.
- Is Pan-Seared Chicken Tenderloin healthy?
- Pan-Seared Chicken Tenderloin has an easyChef Pro health score of 50/100. Per serving, it provides 199.8 calories and 14.92 g of protein, or 30% of the Daily Value. Worth noting per serving: sodium at 185.66 mg (8% of the Daily Value) and saturated fat at 1.84 g (9% of the Daily Value). It contains Citrus, 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
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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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