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It doesn't get easier than this healthy chicken tenderloins recipe. Tamari, honey and garlic combine to create a sticky-sweet sauce that coats the chicken. Serve these chicken tenders over brown rice with a side of broccoli, or use to top a salad or grain bowl.

EatingWell.com, February 2023


Credit: Photographer: Jennifer Causey, Food stylist: Ruth Blackburn

Recipe Summary

15 mins
15 mins


Ingredient Checklist


Instructions Checklist
  • Stir cornstarch, garlic powder, onion powder, salt and pepper together in a medium bowl. Add chicken tenders; toss until coated. Stir tamari (or soy sauce), honey, garlic, chile-garlic sauce and vinegar together in a small bowl; set aside.

  • Heat oil in a large nonstick skillet over medium heat. Add the chicken; cook, flipping once, until the chicken is browned and crispy and an instant-read thermometer inserted in the thickest portion registers 165°F, 10 to 12 minutes. 

  • Add the sauce to the pan, turning the chicken to coat; cook over medium-low heat until the sauce is slightly thickened, about 30 seconds. Remove the chicken from the pan; drizzle with any remaining sauce. Garnish with scallions, if desired.

Nutrition Facts

1 chicken tenderloin
183 calories; protein 27g; carbohydrates 8g; sugars 5g; added sugar 4g; fat 5g; mono fat 2g; poly fat 1g; cholesterol 65mg; vitamin a iu 1IU; vitamin e iu 1IU; vitamin k 3mg; sodium 478mg; calcium 3mg; iron 1mg; magnesium 1mg; phosphorus 3mg; potassium 11mg; omega 6 fatty acid 1g.