Blackened Chicken Strips


Ready in under 20 minutes, this is the perfect dinner to make when in a hurry. Spiced up by the addition of cayenne pepper but cooled down thanks to the dry ranch dressing.

Prep Time:
10 mins
Cook Time:
10 mins
Total Time:
20 mins
2 servings


  • 2 tablespoons dry ranch dressing mix (such as Hidden Valley Ranch®)

  • ½ tablespoon chili powder, or to taste

  • ½ teaspoon cayenne pepper

  • ½ teaspoon black pepper

  • 1 pound chicken tenders

  • 1 tablespoon vegetable oil


  1. Mix dry ranch dressing, chili powder, cayenne, and black pepper in a small bowl. Coat chicken tenders with dry rub mix.

  2. Heat oil in a cast iron skillet over medium heat. Place chicken tenders into the hot oil. Cook over medium heat without moving to blacken skin, about 4 minutes. Turn chicken and cook until chicken is no longer pink in the center and the juices run clear, about 2 more minutes.

Nutrition Facts (per serving)

371 Calories
14g Fat
6g Carbs
51g Protein
Nutrition Facts
Servings Per Recipe 2
Calories 371
% Daily Value *
Total Fat 14g 18%
Saturated Fat 3g 16%
Cholesterol 138mg 46%
Sodium 631mg 27%
Total Carbohydrate 6g 2%
Dietary Fiber 1g 3%
Total Sugars 0g
Protein 51g
Vitamin C 2mg 9%
Calcium 33mg 3%
Iron 2mg 12%
Potassium 508mg 11%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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