PF
Delicious crispy chicken tenders served with fries and two dipping sauces on a white background.
Stovetop~35 minComplexity

Honey Balsamic Chicken Tenders

These Honey Balsamic Chicken Tenders provide 39g protein and 374 calories per serving — a high-protein option within a moderate calorie window. Prepares 4 servings quickly on the stovetop, working as both a dinner component and post-workout meal. Designed for lifters balancing muscle gain with controlled calorie intake.

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Ingredients

4 servings
  • Chicken Breast, Boneless Skinless(680g)

    Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.

  • Vinegar, Balsamic(60g)
  • Garlic(60g)
  • Olive oil(30g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Salt And Pepper (To Taste, $0.05)
  • Butter(15g)
  • Vinegar, Balsamic(30g)
  • Honey(45g)

Instructions

  1. 1Slice the chicken breasts diagonally into 6 strips each. Place the strips in a large zip-top bag with the balsamic vinegar, minced garlic, olive oil, salt, and pepper. Seal and shake to combine, then refrigerate for at least 30 minutes.
  2. 2Heat olive oil in a large skillet over medium-high heat for 1–2 minutes until shimmering. Working in batches to avoid crowding, cook the chicken strips 2–3 minutes per side until golden brown and the internal temperature reaches 165°F.
  3. 3Transfer the cooked chicken to a clean plate and set aside.
  4. 4Reduce heat to medium-low. Add the butter and remaining balsamic vinegar to the skillet, stirring with a spoon for 1–2 minutes to dissolve the browned bits from the bottom.
  5. 5Stir in the honey, increase heat to medium, and simmer the sauce for 5–7 minutes, stirring occasionally, until it thickens and coats the back of a spoon.
  6. 6Return the chicken to the skillet and toss to coat evenly in the warm sauce. Cook for 1–2 minutes over medium heat until the chicken is heated through.
  7. 7Season the sauce to taste with salt and pepper.
  8. 8Divide the chicken and sauce evenly into 4 airtight containers while hot. Refrigerate until ready to serve, reheating gently on the stovetop or in the microwave.

Nutrition — Per Serving

374

calories

39g

protein

15g

fat

Carbohydrates
18g
Saturated fat
3.9g
Sodium
109 mg
Dietary fiber
0.3g

4 servings per batch · ~230g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Honey Balsamic Chicken Tenders have per serving?

Each serving delivers 39g of protein with 374 calories, making it a lean protein-forward option. Macro breakdown includes 15g fat and 18g carbs per serving.

How long does Honey Balsamic Chicken Tenders take to prep?

Quick prep on the stovetop produces 4 servings per batch, yielding four ready-to-eat meals in a single cooking session. This makes it efficient for smaller household meal prep or individual portions.

Is Honey Balsamic Chicken Tenders good for muscle gain?

At 39g protein and 374 calories per serving, these tenders support muscle gain nutrition with strong protein content and moderate carbs for training support. The 18g carbs provide modest glycogen replenishment alongside the high protein dose.

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