Grilled Chicken Tenders: Two Ways
Grilled Chicken Tenders: Two Ways is a dish that offers plenty of versatility. Once your chicken has marinated, it’s time to grill! Preheat your grill to medium-high heat, then grill the chicken tenders for about 4-5 minutes on each side, or until they’re cooked through and have those beautiful grill marks. The result is tender, flavorful chicken that’s ready to be the star of your meal.
Now that your Grilled Chicken Tenders: Two Ways are ready, the fun part begins—using them in different dishes! Slice the tenders and add them to salads, layer them in burrito bowls, or tuck them into wraps and sandwiches. The balsamic tenders pair wonderfully with spinach salads and roasted red pepper wraps, while the citrus tenders bring a bright contrast to mixed green salads and burrito bowls with avocado and black beans.
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Balsamic Dressing/Marinade
First up is a tangy balsamic dressing that doubles as a marinade. This one’s a little tangy, and a lot flavorful. It’s great for adding depth to your chicken while keeping it low in sodium.
Ingredients:
- 1/4 cup balsamic vinegar
- 3/4 cup olive oil
- 2 tablespoons mustard powder
- 2 cloves garlic, minced
- 2 tablespoons chopped cilantro
- Freshly ground black pepper, to taste
Instructions:
- In a small bowl, whisk together the balsamic vinegar, olive oil, mustard powder, cilantro, and minced garlic.
- Season with freshly ground black pepper to taste.
- Pour the mixture over your chicken tenders, making sure they’re well coated. Let them marinate for at least 30 minutes, or even overnight for a deeper flavor.
Citrus Dressing/Marinade
Next, we have a bright and zesty citrus dressing. This one’s perfect for when you want something light and refreshing, with just a bit of zing.
Ingredients:
- Juice of 5 limes
- 3/4 cup olive oil
- 2 tablespoons chopped cilantro
- 2 cloves garlic, minced
- 1 small jalapeno, seeded and minced
- Freshly ground black pepper, to taste
Instructions:
- Combine the lime juice, olive oil, cilantro, jalapeno, and minced garlic in a glass jar.
- Shake until the mixture is well combined.
- Pour over the chicken tenders, ensuring they’re evenly coated. Allow them to marinate for at least 30 minutes, or longer if you have the time.
Grilling the Tenders
Once your chicken has marinated, it’s time to grill! Preheat your grill to medium-high heat. Grill the chicken tenders for about 4-5 minutes on each side, or until they’re cooked through and have those beautiful grill marks.
Grilled Chicken Tenders: Two Ways
Equipment
- 2 jars
- zip lock bag
Ingredients
- 2 lbs chicken tenders
- 1.5 cups olive oil
- 1/4 cup balsamic vinegar
- 1/4 cup lime juice juice of 5 limes
- 4 cloves garlic minced
- 2 tbsp mustard powder
- 4 tbsp cilantro minced, fresh
- 1 jalapeno seeded and minced
- 1/2 tsp pepper ground
Instructions
- Divide the chicken tenders equally between 2 Ziplock bags
- Add balsamic marinade to the first Ziplock, Add the citrus marinade to the second ziplock.
- close each bag and then message the marinade into the chicken tenders. Then place in the fridge for a minimum of 30 minutes up to 24 hours.
- Prior to cooking remove from the fridge then preheat grill to 400 degrees.
- Place tenders on the grill and cook until internal temperature is 165 degrees. Tip: don't try to turn until bottom side is seared. This will help them not to stick.
Balsamic Dressing/Marinade
- In one of the glass jars add, 3/4 cup olive oil, 1/4 cup balsamic vinegar, 2 tbsp cilantro, half of the garlic, mustard powder, half of the cilantro and pepper.
- Place lid on the jar and shake vigorously until ingredients are combined. Make sure to shake again before adding to the chicken.
Citrus Dressing/Marinade
- In the other glass jar add 3/4 cup olive oil, lime juice, remaining garlic, cilantro, and pepper and jalapeno.
- Place lid on the jar and shake vigorously until ingredients are combined. Make sure to shake again before adding to the chicken.
Nutrition
Serving Suggestions
Now that your chicken tenders are ready, the fun part begins—using them in different dishes! Here are a few ideas:
- Salads: Slice the grilled chicken tenders and add them to your favorite greens, along with some fresh veggies and a sprinkle of nuts or seeds. The balsamic tenders pair wonderfully with a spinach salad, while the citrus tenders are a great match for a mixed green salad with avocado and cucumber.
- Burrito Bowls: Layer the grilled chicken tenders over a bed of rice or quinoa, add black beans, corn, diced tomatoes, and a dollop of guacamole. The citrus tenders add a bright contrast to the savory elements, while the balsamic tenders provide a rich, satisfying flavor.
- Wraps and Sandwiches: These tenders are also great in wraps or sandwiches. Pair the balsamic tenders with some roasted red peppers and mozzarella, or the citrus tenders with avocado and a bit of fresh cilantro for a quick and tasty meal.
Conclusion
Enjoy your Grilled Chicken Tenders: Two Ways, and remember, eating healthy doesn’t have to be boring!
It’s All About Balance,
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