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Pan-Seared Chicken Tenderloin — BBQ-Style Lean Protein
Isn’t this exactly the heart and soul of those grilled pork rib wraps from outside school? Once you try making this, all those plain chicken breasts in the past seem pointless – it’s not dry at all, and you can wrap it in bread or use it as a filling for sandwiches and burgers. It’s […]
- Prep
- 18m
- Cook
- 30m
- Total
- 48m
- Servings
- 2
- Difficulty
- Easy
- Spice
- 1/5
- Cuisine
- Chinese
IngredientsWhat you'll need for Pan-Seared Chicken Tenderloin — BBQ-Style Lean Protein
| Ingredient | Amount |
|---|---|
| Chicken breast | 400g (2 pieces) |
| Baking soda | 5g |
| Marinade: | |
| Orleans-style seasoning powder | 2 tbsp |
| Cumin powder | 1 tbsp |
| Oyster sauce | 1 tbsp |
| Sugar | 1 tbsp |
| Cornstarch | 1 tbsp |
| Thirteen-spice powder | 3g |
| Salt | 3g |
- Chicken breast400g (2 pieces)
- Baking soda5g
- Marinade:
- Orleans-style seasoning powder2 tbsp
- Cumin powder1 tbsp
- Oyster sauce1 tbsp
- Sugar1 tbsp
- Cornstarch1 tbsp
- Thirteen-spice powder3g
- Salt3g
Cooking StepsHow to cook Pan-Seared Chicken Tenderloin — BBQ-Style Lean Protein step by step
-
Step 1Slice 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.
-
Step 2Add 5g baking soda and pour in water.
-
Step 3Soak 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.
-
Step 4Add 2 tbsp Orleans-style seasoning (I use a non-spicy version since kids at home can’t handle heat).
-
Step 5Add 1 tbsp cumin powder.
-
Step 6Add 1 tbsp sugar.
-
Step 7Add 1 tbsp oyster sauce.
-
Step 8Add 1 tbsp cornstarch (cornstarch, sweet potato starch, or meat tenderizer all work) — another key to keeping the chicken tender.
-
Step 9Add 1 small spoonful of salt.
-
Step 10Add 1 small spoonful of thirteen-spice or five-spice powder. If you like it spicy, add some chili powder.
-
Step 11Mix 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.
-
Step 12When 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!
Pan-Seared Chicken Tenderloin — BBQ-Style Lean Protein
Isn’t this exactly the heart and soul of those grilled pork rib wraps from outside school? Once you try making this, all those plain chicken breasts in the past seem pointless – it’s not dry at all, and you can wrap it in bread or use it as a filling for sandwiches and burgers. It’s […]
Ingredients
- 400g (2 pieces) Chicken breast
- 5g Baking soda
- Marinade:
- 2 tbsp Orleans-style seasoning powder
- 1 tbsp Cumin powder
- 1 tbsp Oyster sauce
- 1 tbsp Sugar
- 1 tbsp Cornstarch
- 3g Thirteen-spice powder
- 3g Salt
Instructions
-
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.
-
Add 5g baking soda and pour in water.
-
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.
-
Add 2 tbsp Orleans-style seasoning (I use a non-spicy version since kids at home can’t handle heat).
-
Add 1 tbsp cumin powder.
-
Add 1 tbsp sugar.
-
Add 1 tbsp oyster sauce.
-
Add 1 tbsp cornstarch (cornstarch, sweet potato starch, or meat tenderizer all work) — another key to keeping the chicken tender.
-
Add 1 small spoonful of salt.
-
Add 1 small spoonful of thirteen-spice or five-spice powder. If you like it spicy, add some chili powder.
-
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.
-
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!
