Keto Blackened Chili Chicken Tenders

Name: Keto Blackened Chili Chicken Tenders
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 4
Cuisine: keto
Ingredients: Chicken Breast Boneless Skinless Raw; Olive Or Extra Virgin Olive Oil; Classico Seasoning Chili Lemon With Lime; Chili powder; Paprika; Garlic powder; Black pepper

174 ratings

Keto Blackened Chili Chicken Tenders dish

Prepare Time 10 minutes

Cook Time 10 minutes

There are many things you can do with this ultimate easy Keto recipe. White meat chicken tenders are coated in a special blend of spices that will make you salivate. You’ll taste lime, garlic, and a little heat for just the right amount of umami. After you cook your chicken tenders, you can eat them as-is for simple lean protein with one or two Keto side dishes. You can also incorporate the finished chicken tenders into a more elaborate Keto meal, such as wrapping it in a Keto spinach tortilla with your favorite toppings. If you need a quick snack, eat just one chicken tender with a little Keto dipping sauce, like a cheese sauce or homemade mayonnaise. You can even chop the chicken tenders to add them to Keto tacos, salads, or casseroles. ### How Do You Blacken Meat? Blackened meat is black from the seasoning on the outside actually burning in your pan. The reason it tastes so good is that it’s not the meat that’s really burnt but all those toasted spices. To achieve this, you need to cook your meat on really high heat. This ensures the outside will be blackened while the tender meat inside is just cooked through instead of dried out. You can rub oil into your meat to tenderize it, but don’t add any oil to your bare pan. The spices need to have direct contact with the high heat to blacken properly. ### Types Of Pans You Can Use You can blacken chicken or other meats in just about any non-stick pan. If you own a cast-iron pan, this will always be your best option for the best final product. However, if you’re not looking to spend extra time in the kitchen maintaining a cast-iron skillet, there’s nothing to worry about. Make sure your non-stick pan hasn’t lost any of its coating from dishwashers or hard scrubbing. Especially when you’re cooking food until the spices burn, you don’t want to risk losing all that hard work when they refuse to release from your pan. Jessica L.

How to make Keto Blackened Chili Chicken Tenders

Cut boneless, skinless chicken breast into strips or tender-sized pieces. If you’re able to buy your raw chicken pre-cut as tenders, this will shorten your prep time significantly. Pat the tenders dry with a paper towel and add them to a small mixing bowl. Toss the tenders in olive oil first until they’re coated. Then, season the chicken with all spices listed. If your chili powder seasoning does not include salt, you may wish to include an additional pinch of salt when seasoning the chicken.
At your discretion, you may choose to marinate the chicken for 1-2 hours in your refrigerator. Because of the salt in your seasonings, this will tenderize the chicken for more tender pieces later. However, you can continue directly on to cooking if you’re in a pinch for time. Heat a non-stick skillet over high heat without any extra oil. Once the pan is hot, place the chicken tenders in it.
Let the chicken tenders cook on one side undisturbed until the spices blacken and naturally release from the pan. Flip the tenders over and reduce the heat to medium-high. Cook undisturbed once again until the spices blacken on the other side and the chicken is cooked through. You can adjust the heat as necessary to avoid burning your pan. Let the cooked tenders rest for 5 minutes before eating.

Ingredients of Keto Blackened Chili Chicken Tenders

Ingredient	Quantity
1. Chicken Breast Boneless Skinless Raw	undefined
2. Olive Or Extra Virgin Olive Oil	undefined
3. Classico Seasoning Chili Lemon With Lime	undefined
4. Chili powder	undefined
5. Paprika	undefined
6. Garlic powder	undefined
7. Black pepper	undefined

Keto Blackened Chili Chicken Tenders nutrients

caloriesKCal: 100.961 caloriesKJ: 414.054 totalCarbs: 0.435 diabetesCarbsADA: 0.435 netCarbs: 0.233 diabetesCarbs: 0.233 fiber: 0.202 starch: 0.172 sugar: 0.044 addedSugar: 0 sugarAlcohols: 0 protein: 17.378 fat: 3.182 transFat: 0 monousatFat: 0.996 polyunsatFat: 0.424 omega3Fat: 0.002 omega6Fat: 0.036 saturatedFat: 0.553 cholesterol: 54.4 vitaminA: 17.63 vitaminC: 5.406 vitaminD: 0.043 vitaminE: 0.412 vitaminK: 0.923 vitaminB1: 0.06 vitaminB2: 0.113 vitaminB3: 6.501 vitaminB5: 0.009 vitaminB6: 0.66 vitaminB12: 0.161 potassium: 295.302 magnesium: 22.277 calcium: 6.158 iron: 0.398 zinc: 0.563 copper: 0.031 phosphorus: 170.695 sodium: 346.85 selenium: 22.569 folate: 7.07 choline: 0.439 alcohol: 0 caffeine: 0 gluten: 0 manganese: 0.019 conjugatedLinoleicAcid: 0 phyticAcid: 4.449 xylitol: 0 isomalt: 0 sorbitol: 0 maltitol: 0 lactitol: 0 erythritol: 0 pinitol: 0 inositol: 0 mannitol: 0

Frequently Asked Questions

Can I have dairy-free keto options?

Absolutely! You can enjoy dairy-free keto recipes by using coconut milk, almond milk, dairy-free cheeses, and other plant-based alternatives.

Is it possible to overeat on a keto diet?

While the keto diet can naturally help with appetite control, it's still possible to overeat. Pay attention to portion sizes and listen to your body's hunger cues.

Can I have yogurt on a keto diet?

Plain, full-fat Greek yogurt in moderation can be included in a keto diet. Be sure to check the carb content and choose unsweetened varieties.

Can I do a keto diet while pregnant or breastfeeding?

It's generally not recommended to follow a strict keto diet during pregnancy or breastfeeding. Consult a healthcare professional for guidance on nutritional needs.

Can I have ketchup on a keto diet?

Traditional ketchup is often high in sugar, so consider using sugar-free or low-carb ketchup alternatives to stay within your carb limits.

Author Emily Williams

Keto Blackened Chili Chicken Tenders

Frequently Asked Questions

Can I have dairy-free keto options?

Is it possible to overeat on a keto diet?

Can I have yogurt on a keto diet?

Can I do a keto diet while pregnant or breastfeeding?

Can I have ketchup on a keto diet?

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