Chicken tenderloins, also known as chicken tenders, are a popular and versatile cut of chicken. They are strips of breast meat that come from the underside of the chicken breast. Chicken tenderloins have a mild flavor and tender texture that makes them ideal for a variety of cooking methods, including shredding.
Can you shred raw chicken tenderloins?
Yes, it is possible to shred raw chicken tenderloins. To do this, place the tenderloins on a cutting board and use two forks to pull the meat apart into long, stringy shreds. Pull in opposite directions to help separate the muscle fibers. Raw shredded chicken can be used to make dishes like chicken salad or casseroles where the chicken will be cooked through later on.
However, it is not recommended to eat raw chicken due to potential food safety issues. Chicken needs to reach an internal temperature of 165°F to eliminate any harmful bacteria that could cause foodborne illness. So if you shred chicken tenderloins when they are raw, make sure to cook them thoroughly before eating.
Can you shred cooked chicken tenderloins?
Yes, cooked chicken tenderloins shred very easily. The most common way to shred cooked tenderloins is to:
- Cook the tenderloins until fully cooked through and reaching an internal temperature of 165°F.
- Let them cool slightly so they are easier to handle.
- Use two forks to pull the tenderloins into long, thin shreds by pulling in opposite directions.
The meat should shred easily since it is fully cooked. Shredding gives the tenderloins a stringy, pulled texture that works well in tacos, sandwiches, casseroles, chicken salad, and more.
What is the best way to cook chicken tenderloins for shredding?
Here are some of the top cooking methods for preparing chicken tenderloins that will shred well:
- Bake: Arrange tenderloins on a baking sheet and bake at 375°F for 15-20 minutes until cooked through.
- Sauté: Cook tenderloins in an oiled skillet over medium-high heat for 3-5 minutes per side until browned and cooked through.
- Broil: Place tenderloins on a broiler pan and broil for 5-7 minutes per side until cooked through.
- Poach: Simmer tenderloins for 10-15 minutes in gently boiling liquid like broth or water until fully cooked.
- Grill: Grill tenderloins over direct medium heat for 6-8 minutes, flipping once, until internal temperature reaches 165°F.
- Slow Cooker: Place tenderloins in a slow cooker with sauce or other ingredients and cook on low for 4-6 hours until very tender.
The key is to make sure the tenderloins are cooked thoroughly so they will easily shred. An instant read thermometer helps ensure they reach the recommended safe internal temperature.
Tips for shredding cooked chicken tenderloins
- Use forks or your fingers to shred – forks give longer shreds.
- Shred parallel to the muscle fiber for a stringy texture.
- Shred when still warm or slightly cooled – shredding is easier when the chicken is not piping hot.
- Consider pounding thicker pieces with a meat mallet to help break up the fibers before shredding.
- Add shredded chicken immediately to sauces, dressings, or dishes to help prevent it drying out.
What dishes can you make with shredded chicken tenderloins?
Shredded chicken tenderloins are extremely versatile in recipes. Here are some delicious options:
Sandwiches
- Chicken salad sandwiches
- BBQ pulled chicken sandwiches
- Chicken banh mi sandwiches
Tacos and Burritos
- Shredded chicken tacos
- Tinga chicken tacos
- Chicken tinga burrito bowls
Soups, Salads, and Bowls
- Chicken noodle soup
- Chicken tortilla soup
- Chinese chicken salad
- Chicken burrito bowls
Casseroles and Bakes
- Chicken pot pie
- Chicken enchiladas
- Chicken tetrazzini
- Chicken divan casserole
Simple Shredded Chicken Recipes
For quick and easy meals, toss shredded chicken tenderloins with BBQ sauce, buffalo sauce, pesto, or creamy dressings. Stuff into wraps, pile on salads, or eat over rice or baked potatoes.
Nutrition of shredded chicken tenderloins
Chicken tenderloins are very lean and provide an excellent source of protein. When shredded, the nutrition remains the same as regular tenderloins. A 3 ounce serving provides:
| Nutrient | Amount |
|---|---|
| Calories | 116 |
| Protein | 23g |
| Fat | 2g |
| Carbs | 0g |
| Sodium | 58mg |
Chicken is an excellent source of lean protein and nutrients like niacin, selenium, vitamin B6 and phosphorus. When paired with vegetables, whole grains, or beans shredded chicken makes a balanced, nutritious meal.
Conclusion
Chicken tenderloins can easily be shredded either raw or cooked by pulling the meat apart into stringy strands using two forks. Cooking methods like baking, sautéing, and poaching produce tender, moist chicken that shreds perfectly. Shredded chicken tenderloins work well in a wide range of dishes from sandwiches and tacos to casseroles and soups. With its mild flavor and versatility, shredded chicken makes a great addition to many favorite recipes. It provides an excellent source of lean protein and nutrients. Next time you are looking for an easy protein for dinner, consider shredding up some chicken tenderloins.