Pan-Seared Chicken Tenderloin — BBQ-Style Lean Protein

Cooking StepsHow to cook Pan-Seared Chicken Tenderloin — BBQ-Style Lean Protein step by step

Cooking Process

1. 
   Step 1 Detail

   Slice the chicken breast into thin pieces. Cutting at an angle gives you larger slices. For any uneven edges, simply pound them flat with the back of your knife.

2. 
   Step 2 Detail

   Add 5g baking soda and pour in water.

3. 
   Step 3 Detail

   Soak the chicken in the baking soda solution for 10–15 minutes — this is the magic trick to keep the chicken tender. Remove the slices, rinse thoroughly with water three times to wash away the soda taste, then squeeze out excess moisture and place in a bowl for marinating.

4. 
   Step 4 Detail

   Add 2 tbsp Orleans-style seasoning (I use a non-spicy version since kids at home can’t handle heat).

5. 
   Step 5 Detail

   Add 1 tbsp cumin powder.

6. 
   Step 6 Detail

   Add 1 tbsp sugar.

7. 
   Step 7 Detail

   Add 1 tbsp oyster sauce.

8. 
   Step 8 Detail

   Add 1 tbsp cornstarch (cornstarch, sweet potato starch, or meat tenderizer all work) — another key to keeping the chicken tender.

9. 
   Step 9 Detail

   Add 1 small spoonful of salt.

10. 
    Step 10 Detail

    Add 1 small spoonful of thirteen-spice or five-spice powder. If you like it spicy, add some chili powder.

11. 
    Step 11 Detail

    Mix everything evenly by hand. Spray a little cooking oil over the meat to lock in moisture, then refrigerate for at least 2 hours to marinate. If you’re not in a hurry, let it sit overnight for even better flavor.

12. 
    Step 12 Detail

    When ready to eat, spray oil in a flat pan and pan-sear, or cook in an air fryer. Sprinkle with BBQ seasoning or chili powder and toasted sesame seeds when done — absolutely delicious! Serve in a flatbread, steamed bun, or burger. Even during a diet, you can still enjoy great food!