These Air-Fried Jerk Tenders are the ultimate solution for your weekly healthy meal prep.
Air-Fried Jerk Tenders are the ultimate solution for your weekly healthy meal prep. I prioritize lean protein without sacrificing the bold, island flavors I crave. Most traditional recipes rely heavily on sugar, but my air-fried version of Jerk chicken tenders stay nutritious and clean. I swap out the brown sugar entirely to keep the glycemic index low. Instead, I use a splash of soy sauce to achieve that beautiful, deep mahogany color on the crust.
The secret to authentic flavor in these Air-Fried Jerk Tenders lies in the spices. Allspice is the non-negotiable, signature ingredient that provides that warm, earthy aroma. To elevate the dish further, I incorporate sesame oil for a sophisticated layer of umami flavor. This combination ensures every bite of the healthy Jerk Tenders is savory rather than cloying. The air fryer works its magic by creating a crisp exterior while keeping the inside incredibly juicy.
Serving these Air-Fried Jerk Tenders is simple and versatile for any schedule. Moreover we love pairing them over a bed of cauliflower rice or tucked into fresh cabbage wraps. For a classic meal prep feel, serve them alongside roasted sweet potatoes and steamed green beans. You can even slice them cold over a vibrant kale salad for a quick lunch. These healthy version of jerk tenders prove that “healthy” never has to mean “boring.”
More Savory Chicken Recipes
May we introduce you to this ultimate Baked Jerk Chicken? An easy super delicious baked jerk chicken cooked in a cast iron pot until pull apart tender. Additionally, this easy chicken tenders and shrimps is a Spicy Jerk-ish One Pan dish. The spicy marinade incorporates fresh herbs, spices, garlic, ginger and soy sauce. Moreover, Turn leftover jerk chicken into a vibrant and delicious soup! This chicken soup recipe repurposes a favorite Jamaican-inspired dish for a comforting and flavorful meal. It’s perfect for a quick weeknight dinner or a cozy weekend lunch.
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Air-Fried Jerk Chicken Tenderloins
Equipment
- 1 air fryer we love the Breville Smart Oven Air Fryer Pro for its multi-purpose use. But any air fryer you have can do the trick
Ingredients
- 2 pounds chicken tenderloins rinsed and dried thoroughly
For the marinade:
- 1 small onion peeled and chopped roughly
- 3 scallions chopped roughly, plus more for garnish
- 1 elephant garlic or 5-6 regular cloves of garlic. Peeled and roughly chopped
- 2-3 inches piece fresh ginger peeled and roughly chopped
- 1 small bunch fresh cilantro roughly chopped
- 1 tablespoons fresh thyme leaves
- 2 limes zested and juiced. about 2 tablespoons
- 2 teaspoons sesame oil
- 2 tablespoons soy sauce
- 1/4 cup vinegar
- 1/2 – 3/4 Harbenaro or scotch bonnet pepper seeds removed (adjust for your heat preference
- 2 teaspoons kosher salt
- 1 teaspoon freshly ground black pepper
- 1 teaspoon smoked paprika can substitute sweet paprika
- 1/2 teaspoon ground cumin
- 1/4 teaspoon ground nutmeg
- 1/2 teaspoon ground cinnamon
- 3 teaspoon ground allspice
- non-stick spray we use extra virgin olive oil spray
Instructions
Make the marinade
- Add all the aromatics ingredients into a mini food processor – onions, garlic, ginger, cilantro, thyme, habanero, lime zest and juice. Pulse until combined and looks like a wet paste.1 small onion, 3 scallions, 1 elephant garlic, 2-3 inches piece fresh ginger, 1 small bunch fresh cilantro, 1 tablespoons fresh thyme leaves, 2 limes, 1/2 – 3/4 Harbenaro or scotch bonnet pepper
- Transfer the aromatics into a medium mixing bowl. Add in the remaining marinade ingredients and use a small spatula to mix thoroughly.2 teaspoons sesame oil, 2 tablespoons soy sauce, 1/4 cup vinegar, 2 teaspoons kosher salt, 1 teaspoon freshly ground black pepper, 1 teaspoon smoked paprika, 1/2 teaspoon ground cumin, 1/4 teaspoon ground nutmeg, 1/2 teaspoon ground cinnamon, 3 teaspoon ground allspice
- Add the tenderloins and mix thoroughly until all the chicken pieces are well coated. Set aside for 30 and up to 60 minutes to marinade.2 pounds chicken tenderloins
Preheat the air fry setting on the oven if required – do this when ready to air fry the tenderloins. Use a 375F degrees temperature. Set the timer to 12 minutes
- Place the tenderloins on the rack on the broiler pan sprayed with non-stick spray. Space the Chicken so that they don't touch to allow for even cooking.non-stick spray
- Air fry the chicken tenderloins for 12 minutes on the first side. Take the pan out the oven and flip the tenderloins. Return to the air fryer setting and cook for 7-8 minutes. Remove and enjoy with your favorite side dish.
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