Two Simple, Tender & Juicy Chicken Breast (or Tenders) Recipes

Super Simple & Quick Chicken Breast Recipes

These two recipes are my go-to recipes for making tender, juicy chicken tenders, or chicken breast.  They are easiest when using the skinless, boneless.  While I do believe bone-in, skin-on chicken breast is most flavorful, using the precut, skinned and de-boned chicken makes it super quick to prepare.  The tenders are usually perfect width for grilling and pan-frying evenly as well.

If using chicken breast, cut them in half width-wise.  This is easiest if slightly frozen.  

You can certainly use these recipes for chicken thighs as well.  I have used chicken thighs in the past, and really love the curry coconut recipe for chicken thighs.

Curry Coconut Chicken Tenders ~ Recipe #1

1 package (1-2 pounds) chicken tenders, or chicken breasts, cut in half width-wise so they are thinner and more uniform in size
Salt, Real Salt, or your favorite sea salt
Sweet curry spice powder 
White pepper, optional 
1-2 tablespoons butter
.5-1 tablespoon coconut oil (unrefined)

Place the chicken on a big platter, and season generously with salt.  As seen in the video below, I use both the cheap bulk sea salt, and Real Salt.  Add curry.  I lightly dust with curry, but use as much as you like.  You could alternatively use turmeric, or a hot (spicier) yellow curry powder.  Add an even lighter dusting of white pepper if desired, but purely optional.

Warm your cooking pan(s), or heat the grill.  In the video below, I used a stove-top cast iron grill pan, and an extra small cast iron skillet to cook the entire package of tenders at once.  Grilling is really great, but if you use the pan, you get to add the butter and oil.

Add butter and oil to the cooking pan.  If cooking them all in a pan, add as much of both the butter and oil as needed.  You don't have to be shy about it either.  Using both together is a great flavor combo, but also the oil helps prevent the butter from browning.

If using a grill top pan, just wipe a little butter on the ridges before grilling.

Cook until you can see white around the edges, flip, then cook until the tenders are firm, but not too firm to the touch.  You want them to be juicy inside still.  Remove one to cut in half to see if the meat all looks white, and cooked through.  

If you grilled them all, you can simply heat the oil and butter together, adding a pinch of salt and even a pinch of stevia until melted and combined.  Pour on top of the chicken, or in a small bowl for dipping.

Watch me make these delicious, tender Curry Coconut Chicken Tenders in the video below.

Don't forget to make plenty for leftovers!  Cook once, eat at least twice!!!  These pack well to-go!

Ketchup Chicken ~ Recipe #2

I know, ketchup?

Yes, ketchup.  It's the perfect marinade.  It's tangy and a bit sweet.  Buy a better quality ketchup that is more naturally sweetened, corn-syrup free.

The acid breaks down the muscle fibers, helping create a very tender chicken breast.  You really don't taste it once cooked.  Maybe a tiny hint.

1-2 pounds chicken tenders, breast, or thighs
Several squirts of ketchup
Salt, Real Salt, or your favorite sea salt
White pepper
A couple pinches of ground ginger, garam masala, or cinnamon, optional
Cooking fat (bacon fat, tallow, butter and/or coconut oil, or ghee)

Place the chicken in a baking dish.  

Add several squirts of ketchup.  Season generously with salt, then add a little pepper, and any of the optional seasonings.  The ginger is warming.  The garam masala or cinnamon will add a slight earthy sweetness.  Let this sit for 30 minutes or longer.  You can let it sit in the fridge uncovered overnight.

Warm your pan, or heat the grill.  Add fat if cooking in a pan.  Cook the chicken as above.

If grilling, you can add a barbecue sauce at the end if you prefer a more tangy, saucy chicken.

Quick Homemade Barbecue Sauce:

About 1/2 cup ketchup or tomato paste
Pinch of salt (or coconut aminos)
1/2-3/4 tsp. dry yellow mustard
Pinch of dried ginger, optional
Sweetener of choice - I used to use brown sugar.  These days, I don't have any around, so I make do with alternatives.  Either a bit of real maple syrup, good quality honey, a little stevia, or molasses.  

Recently, I used the liquid from prunes that had been sitting in the fridge for several days, or weeks rather.  It was thick and sweet like molasses.

Stir ingredients and taste test.  If you want more spice, add a spice, like a bit of hot sauce or cayenne. If you like smokey, add a few drops of liquid smoke.  How it tastes directly will not quite match how it tastes on the chicken.  You want flavors to balance the chicken, so just go with whatever you have.  I've even added cherry preserves to my sauce in the past.  If too thick, thin with a bit of water, or splash of oil or balsamic vinegar.

Baste onto the chicken the last 15 minutes of cooking.

Watch me make Ketchup Chicken in the video below.

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Our Low-Carb Hypercarnivore/Ketogenic Thanksgiving Meal and Holiday Travel

Happy Post Thanksgiving! 

 I hope you all had a delicious (low-carb, hypercarnivore) meal with family and friends.  We spent the week traveling, and have had minimal opportunity to get connected online.  It seemed a good time to just keep the computer off.

We headed back home from Chicago the day after Thanksgiving.  Travel was very easy on black Friday!  While the trip from the airport to our first destination took nearly as long as the entire flight from Phoenix into Chicago, our return trip was thankfully much smoother.  We even had Pre-Check, which means security was a breeze as well.  I will be peeling off the layers as we arrive in the desert Southwest,  after enjoying a brisk week in the Midwest.

We got our taste of snow in Toledo, before driving back to Chicago to be with my mom.
We spent the Saturday prior to Thanksgiving in Toledo, attending a surprise 65th anniversary
dinner party for Don's parents.  I'll share more in

I thought I would share our low-carb, hypercarnivore Thanksgiving meal.  A bit unusual perhaps, but super simple.  We kept it sugar-free, and within our hypercarnivore, 70% plus animal-based.

First off, we began each morning with delicious pour-over coffee ~ the simplest, most low-tech way to create the perfect cup.  The filter helps minimize the volatile oils, creating a clean tasting brew.  This, and the Takeya Cold-Brew coffee are my favorites, however, I do enjoy making French Press (tends to have more residue) and my Italian stove top espresso maker.

To the coffee, I added heavy cream, and for my mother and myself, I also added a heaping teaspoon of coconut oil.  This seemed to help us ~ and especially my mom ~ to remain more grounded and focused, and last longer between meals.  She is having short-term memory loss, and consumption of MCTs, and a more hypercarnivore or ketogenic diet are being researched for helping boost cognitive function.(1),(2)

We essentially had one main meal for the entire day, but ate in stages.

For our appetizer, or first meal, we enjoyed sausage and eggs.  Deviled eggs, that is, made using sour cream instead of mayonnaise, which we all agreed we preferred.

Don mixed the egg yolk with sour cream, horseradish Dijon mustard, and more plain horseradish, plus salt.  After scooping the fluffy egg yolk mixture back into the eggs, we sprinkled with paprika.

For easy prep, we boiled the eggs the previous day.

For easy peeling, we plunged the eggs into water, and left them in the bowl of water in the fridge overnight.  Peeling and prep on Thanksgiving was a breeze.  (We prepared the desserts the day before as well.)

Delicious Deviled Eggs made using sour cream, mustard, and horseradish.  No plant-based oil-based mayo!

Turkey and sun-dried tomato, plus sweet Italian (pork) sausages.

A classic 'egg and sausage' breakfast made special for the holiday!

We simmered a bunch of turkey necks prior to Thanksgiving.
The broth hit the spot after a chilly walk to the  lake, pictured at the top.

The Deviled eggs were a perfect way to begin our Thanksgiving celebration, alongside a couple different sausages.  One sweet Italian (pork), and one with sun-dried tomato and basil, made from turkey.

We enjoyed this with a mug of bone broth made from simmering turkey necks all day the previous day.  (The turkey necks made for part of a great breakfast one morning.)

The broth was nice and gelatinous, providing minerals and collagen.  And perfect after our brisk outing at the lakefront.

The next course was smoked turkey wings.  Don loved his.  My mom isn't too keen on smoked foods, nor turkey, so we cooked up the last couple of ribeye steaks.  They were delicious.  It was quite a feast.

However, once the steaks were prepared, I devoured them before remembering to take a picture.  They were super tender!

The desserts were especially delicious, and pretty easy to prepare.  A low-carb, Crustless Pumpkin Pie, and a low-carb, Keto Butter Pecan Cheesecake ~ both recipes courtesy of the

I used kabocha squash in lieu of pumpkin for the Crustless Pumpkin Pie.  I also did not have any shredded coconut flakes or coconut flour on hand.  I used 1 tablespoon of ground almond flour in the pie instead of the recommended, but optional 2 tablespoons of coconut flour.

The cheesecake was especially easy, with few ingredients.  I highly recommend you give the recipe a try.  We reduced the recommended 4 tablespoons of Xylitol (powdered) to 2 tablespoons (granulated.)  It did not need more sweetener than that!  We toasted a few pecans separately to add on top at the end.

Here are a couple photos of us sitting around the butcher block table in the small kitchen, enjoying our feast.  My mom did not know I was taking her photo, and I caught her mid-chew.

We packed up leftovers to go, and brought them with us for the flight home bright and early the following morning.  We had plenty of time to enjoy breakfast at the airport before boarding.

We saved dessert for in-flight, to enjoy with our coffee and 4 creamers.  The German-born stewardess was impressed with our love of cream!

Leftover Ketogenic Butter-Pecan Cheesecake, in-flight, with a good helping
of our fresh made whipped cream.  Pumpkin pie above, was made using kabocha squash.
Holiday meals do not have to be over-the-top.  Neither do you need to fall so far down off the wagon.  You can enjoy treats, keep it simple, and not miss a thing ~ especially not the sleep-inducing load of mashed potatoes, sweet potato casserole, nor bread stuffing!

I hope you had a happy, healthy low-carb, ketogenic, hypercarnivore holiday ~ or something close!  Feel free to share your favorite dishes enjoyed for Thanksgiving.