Here is a good chicken dish for both bento and dinner using chicken tenderloin. In Japan or USA I can buy beautiful chicken tenderloin very reasonable, in Norway chicken are rather expensive. I wish the price would go down more as it is a healthy kind of meat of high-protain and low fat and I really like its white meat and the mild taste. You may have seen a white ligament called tendon attached to chicken tenderloin. It is a ligament attaching the tenderloin to the breast. In some countries (like Japan) butchers remove the tendon for you but here in Norway I have to do it myself.
Removing tendon from chicken tenderloin is a simple task but needs practice a couple of times. Since it is fixed in the tenderloin meat itself you may end up cutting away a lot of meat with it. A piece of chicken tenderloin is not a big part. It weighs about only 40-45g each and you need to avoid taking away good chicken meat with the tendon.
Place tenderloin on a cutting board with the fat end close to your left hand (If you are a left handed and holding a knife with your left hand, place the fat end close to your right hand). You see a white tendon is sticking out and please grab it. Take your sharp knife and slide it between the tendon and the meat (see the photo above) and you can pull the tendon firmly toward you as you slide the knife along the tendon. Tendon gets thinner toward the end of the tenderloin. If you could not take out the whole tendon, that is ok, it’s not harmful. After you removed tendon, make a slit lengthwise to butterfly and make a flat piece.
Norwegian chicken tenderloin are rather small and I used 3 tenderloin to make 1 roll. If you get larger chicken tenderloin you can maybe use only 2. Place tenderloin on a cutting board and sprinkle some salt and pepper.
Boil some carrot and green onion lightly in salt water and cool.
Place them on the chicken. I sometimes use cheese too.
and you can roll up from the end closest to you.
Salt and pepper again and place them in your fridge for 15 minutes. (This is to settle the rolls before frying)
Coat with flour, egg and panko.
Heat some olive oil in a pan and fry until golden brown.
Take them on a kitchen paper to drain.
Cut in 3 and serve with some fresh salad.