Home Pet & Animal Wholesome, Simple Hen Tenderloin Stir-Fry Recipe

Wholesome, Simple Hen Tenderloin Stir-Fry Recipe


chicken tenderloin stir fry in a white serving bowl

Hen tenderloin is the healthiest and best a part of the hen to make right into a stir-fry. I flavored it with black bean sauce, however you’ll be able to simply adapt the recipe along with your favourite stir-fry sauce. I not too long ago wanted to make a straightforward weeknight dinner with hen tenderloins and it was so scrumptious, I needed to share the recipe with you.

Disclaimer: Please verify that each one substances are appropriate on your allergic reactions and remember to ask your medical care workforce concerning any allergy associated questions (I don’t share medical recommendation). As an Amazon Affiliate I earn from qualifying purchases.

Bounce to Recipe

Hen Tenderloin or Hen Breast?

The true query I ask myself once I buy groceries is whether or not I need to purchase hen darkish meat or chicken? I really like hen thighs and hen drumsticks, however I like hen breast and hen tenderloins due to the lean protein. They simply require extra care to cook dinner them properly.

How are hen tenderloins and hen breasts the identical or totally different? A hen tenderloin is a part of the hen breast. The hen tenderloin is the lengthy skinny muscle that’s in between the hen breast and the breast bone. It’s tender and far much less fibrous than the remainder of the hen breast.

You should purchase whichever lower is out there and suits your finances. For this recipe, I lower the hen tenderloins into 1 inch items. If I had a hen breasts, I might lower them into lengthy strips after which lower in opposition to the grain into smaller half inch sized items in order that it’s much less fibrous.

Since I marinate the hen and use a small quantity of black bean sauce, I don’t make a stir fry sauce on the finish as a result of the hen is already so flavorful and I are likely to eat a lower-sodium weight loss program. When you like extra taste and might tolerate a better quantity of sodium, you should utilize a little bit bit extra black bean sauce than indicated within the recipe the subsequent time you make it.

Fast and Simple Weeknight Dinner

I made a decision to stir fry it with a chopped onion for taste and serve the hen stir-fry with child bok choy and rice. I begin my dinner prep by washing the rice and soaking the rice for no less than 10 minutes earlier than cooking in my rice cooker. Whereas the rice soaks, I wash and prep the child bok choy and put aside.

Lastly, I prep the hen by slicing the tenderloins into 1-inch items and marinating. After I’m carried out stir frying the hen, I switch the cooked hen right into a serving bowl and cook dinner the child bok choy in the identical pan because it’s already scorching and flavorful. Normally the water clinging to the greens is sufficient to cook dinner the greens and every thing will end cooking on the identical time.

Simply this hen recipe plus some sides reminiscent of greens, rice, or one other aspect dishes are sufficient for 2-3 folks. If you’re cooking for 4 or extra folks, you will want extra aspect dishes, entrees, inexperienced salad, or uncooked lower veggies to spherical out your meal. I like to recommend one thing straightforward and hands-off reminiscent of steamed water eggs, or one thing that may be prepped forward and likewise hands-off reminiscent of steamed spare ribs, or one thing that may be made earlier in an Prompt Pot reminiscent of Hen, Corn, and Egg Drop Soup. When you want an even bigger entree, add extra greens to the stir-fry reminiscent of this recipe for Quick & Simple Hen Stir Fry with Greens Recipe: New Consolation Meals.

Collage of cooked chicken in a white serving bowl and chicken at various cooking stages
Prime left – Hen stir fry with a bok choy aspect, prime proper – saute the onions till smooth after which push them to the aspect to sear the hen, backside left – stir every thing collectively to complete cooking the hen, backside proper – yummy hen tenderloin garnished with chopped scallions.

Nut Free Black Bean and Garlic Sauce Epilogue

I few years in the past I examined Lee Kum Kee’s black bean and garlic sauce utilizing a Nima Sensor’s peanut check and the outcomes have been ambiguous. Nima Sensor additionally examined a jar of LKK’s black bean sauce, and it was detrimental (no peanut detected). Since that point, I used the remainder of the jar of black bean sauce as properly and nothing occurred. Nima Sensor was acquired and rebranded to Nima Companions and now not carries the peanut check.

I used to be not in a position to focus on with anybody from Lee Kum Kee concerning how they manufacture their peanut sauce and stop unintentional cross-contact. I nonetheless purchase Lee Kum Kee’s black bean and garlic sauce and I strongly encourage you to succeed in out to them when you’ve got allergen questions on any of the merchandise and let me know in the event that they’re responsive.

Allergy Conscious Hen Tenderloin Stir-Fry

This recipe is freed from peanuts, tree nuts, eggs, milk, fish, shellfish, and sesame. If you’re soy allergic or avoiding soy, strive a soy-free soy sauce various or make your personal soy-free soy sauce as a soy sauce various. Black bean with garlic sauce is a jarred sauce is made with soy, you’ll be able to substitute along with your favourite Asian impressed sauce on the finish.

If you’re allergic to wheat or gluten, use tamari sauce for the marinade and a gluten free Asian sauce as a substitute of black bean garlic sauce. Hen breast and hen tenderloin are scrumptious with any form of sauces that work on your meals allergic reactions. That’s the great thing about a straightforward recipe, it’s adaptable.

When you need assistance with discovering allergy secure substances, remember to verify what’s in my cabinets!

chicken tenderloin stir fry in a white serving bowl

Wholesome, Simple Hen Tenderloin Stir-Fry Recipe

Hen tenderloin is the healthiest and best a part of the hen to make right into a stir-fry. I flavored it with black bean sauce, however you’ll be able to simply adapt the recipe along with your favourite stir-fry sauce. See the recipe notes on the backside if it’s essential make some subsitutions.

  • 1
    hen tenderloin
    or hen breast
  • 2
    soy sauce
  • 1
  • 1
  • 2
    olive oil
  • 1
    purple onion
    or candy onion, chopped
  • 1
    black bean with garlic sauce
    or from scratch
  • 1
    rice wine
  • ¼
    chopped, reserve some for garnish
  1. Minimize the hen into 1-inch bite-sized items and switch to a medium-sized mixing bowl.

  2. Add the soy sauce, cornstarch, and sugar, and blend. Put aside to marinate for 10 minutes.

  3. Preheat a medium or giant nonstick frying pan for 4-5 minutes on medium warmth till a drop of water sizzles within the pan.

  4. Add 1 teaspoon of oil and swirl to coat. Add the chopped onions and stir-fry they’re barely translucent and wilted (2-3 minutes).

  5. Push the onions to the aspect of the pan and add the remaining oil, add the black bean sauce and stir gently till the sauce is scorching and aromatic.

  6. Add the hen, unfold the items out, and permit them to sear for 1 minute. Stir fry till it’s now not pink on all sides.

  7. Add the rice wine and among the scallions, stir fry till the hen cooks by and the rice wine evaporates.

  8. Switch to a serving dish and garnish with the remaining scallion.

If you’re utilizing fermented black beans, rinse and drain the beans after which coarsely chop. Coarsely chop 1 clove garlic and add to the chopped black beans and mince to mix.

If you’re not utilizing black bean sauce, you’ll be able to substitute with hoisin sauce and add it into the stir-fry within the center at step 6. If utilizing any form of Asian sauce with sugar in it (candy and bitter, orange sauce, and so on.) add it on the finish at step 7 and cook dinner till warmed by and the hen is completely coated.

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