What exactly is a chicken tenderloin?
Located on the underside of the chicken breast and next to the breastbone, the tenderloin is a small, separate muscle. Due to its location and function, it is naturally more tender than the main breast muscle. Each chicken has two tenderloins, one for each breast. They are often removed and sold separately, valued for their quick cooking time and delicate texture.
The truth about the tenderloin tendon
At the end of the chicken tenderloin, you'll often find a thin, white, rubbery piece of tissue known as a tendon. While unappetizing in texture, this tendon is completely safe and edible when cooked. Many cooks, especially in restaurants, choose to remove it for a more pleasant eating experience, but doing so is entirely a matter of preference.
Is eating the chicken tenderloin harmful?
No, eating a properly cooked chicken tenderloin is not harmful and can be a healthy addition to your diet. The primary health risks associated with chicken come from improper handling and undercooking, which can lead to foodborne illnesses like salmonella.
Proper handling and cooking are key
To ensure safety, always cook chicken, including the tenderloin, to a safe minimum internal temperature of 165°F (74°C). Cross-contamination is another major risk. It is crucial to prevent the juices from raw chicken from coming into contact with other foods, and to thoroughly wash all surfaces and utensils after handling raw poultry.
The risk from factory-farmed chicken
While tenderloins themselves are not inherently dangerous, some concerns exist regarding the practices of industrial poultry farming. Issues include the potential for antibiotic residues and the use of hormones, though regulations often limit their use. Choosing organic, free-range chicken can mitigate some of these concerns, but proper cooking is the most important factor for food safety.
Nutritional comparison: Tenderloin vs. breast
Both chicken breast and tenderloin are lean, white meat protein sources, but there are some minor nutritional differences.
| Feature | Chicken Tenderloin (cooked, per 100g) | Chicken Breast (cooked, per 100g) |
|---|---|---|
| Calories | ~165 kcal | ~165 kcal |
| Protein | ~30 g | ~31 g |
| Fat | ~3-4 g | ~3.6 g |
| Sodium | Often higher due to processing/marinades | Lower naturally, unless pre-seasoned |
| Texture | Very tender, delicate | Slightly firmer, still juicy if not overcooked |
| Cooking Time | Very quick due to small size | Longer, especially for thick cuts |
Delicious and safe ways to cook chicken tenderloin
Chicken tenderloins are highly versatile due to their small size and tenderness. Here are some popular cooking methods:
- Pan-Seared: This quick method creates a flavorful crust. Heat oil in a skillet over medium-high heat, add seasoned tenderloins, and cook for 3-4 minutes per side until golden and cooked through.
- Baked: For a hands-off approach, bake tenderloins at 400°F (200°C) for 15-18 minutes until the internal temperature reaches 165°F.
- Air-Fried: The air fryer is excellent for making crispy, juicy tenders with less oil. Preheat to 400°F, place the tenders in a single layer, and cook for about 15 minutes.
- Grilled: Tenderloins can be skewered and grilled for a smoky flavor. Due to their size, they cook very quickly, so watch them closely to avoid drying out.
A note on marinades
Marinating tenderloins, even for a short time, can enhance flavor and help keep the meat moist. Acidic marinades can cook the meat if left for too long, so an hour or less is usually sufficient for tenderloins.
Conclusion
In summary, there is no harm in eating the tenderloin in chicken, provided it is cooked to a safe internal temperature of 165°F. The tenderloin is a lean, nutritious, and naturally tender cut of meat, offering a slightly different texture and quick-cooking advantage compared to the larger chicken breast. The small tendon is harmless, and its removal is purely for aesthetic or textural preference. By practicing good food safety and choosing healthy cooking methods, you can confidently enjoy chicken tenderloins as a delicious part of a balanced diet.
Frequently asked questions
Q: What is the white stringy thing in a chicken tenderloin? A: The white string is a tendon that attaches the muscle to the bone. It is completely safe to eat but can be tough and is often removed before cooking for a better texture.
Q: Are chicken tenderloins better for you than chicken breasts? A: Both are lean and healthy white meat protein sources. While minor nutritional differences exist, the overall healthiness depends more on the cooking method and any added ingredients.
Q: Can you get food poisoning from eating the tenderloin? A: Yes, just like any chicken part, you can get food poisoning if the tenderloin is undercooked or handled improperly. The risk is associated with bacteria like salmonella and campylobacter, not the tenderloin itself.
Q: How do you know when chicken tenderloin is fully cooked? A: The most reliable way is to use a meat thermometer. A fully cooked tenderloin will reach an internal temperature of 165°F (74°C).
Q: Is it necessary to remove the tendon from the tenderloin? A: No, it is not necessary for safety. However, many people remove it because the cooked tendon can be chewy and unpleasant in texture.
Q: Do chicken tenderloins have more calories than breasts? A: No, nutritional information suggests that calorie counts are very similar for cooked, unseasoned cuts of both. Discrepancies often come from processed or pre-seasoned products with added fat or sodium.
Q: Are chicken tenderloins considered a processed meat? A: Not inherently. A raw, unseasoned tenderloin is an unprocessed cut of meat. However, products like frozen or pre-breaded "chicken tenders" may be considered processed due to added ingredients and preparation.
Q: How can I avoid drying out chicken tenderloins while cooking? A: Their small size means they cook quickly, so it's important to avoid overcooking them. Using a quick cooking method, watching the temperature, and letting the meat rest can help retain moisture.
Q: Can you substitute chicken tenderloins for chicken breasts in a recipe? A: Yes, in many recipes, you can use them interchangeably, especially for stir-fries or dishes where the chicken is cut into smaller pieces. Just be mindful of the shorter cooking time required for tenderloins.
Q: What is the main difference between a chicken breast and a chicken tenderloin? A: The primary differences are size, shape, and location on the chicken. The tenderloin is smaller, more delicate, and sits beneath the breast. Nutritionally, they are very similar.
