Grilled Chicken Tenders: A Delicious and Healthy Recipe
Introduction
Grilled chicken tenders are a popular dish that is loved by people of all ages. Whether you are hosting a backyard barbecue or looking for a quick and healthy weeknight meal, this recipe is a winner. The succulent and flavorful chicken tenders are marinated in a delicious blend of spices and then grilled to perfection. In this article, we will share a step-by-step guide on how to make the best-grilled chicken tenders that will leave your taste buds craving for more.
Why You’ll Love This Recipe
There are several reasons why you’ll fall in love with this grilled chicken tender recipe:
- Quick and Easy: This recipe requires minimal prep time and is perfect for busy weeknights.
- Healthy and Nutritious: Grilled chicken tenders are a great source of lean protein, making it an ideal choice for those following a healthy diet.
- Delicious and Flavorful: The marinade used in this recipe infuses the chicken with amazing flavors, resulting in tender and juicy bites.
- Versatile: These chicken tenders can be served as a main course, added to salads, or used in sandwiches and wraps.
Ingredients
To make these mouthwatering grilled chicken tenders, you will need the following ingredients:
- 1 pound of chicken tenders
- 2 tablespoons of olive oil
- 2 cloves of garlic, minced
- 1 teaspoon of paprika
- 1/2 teaspoon of cumin
- 1/2 teaspoon of chili powder
- 1/2 teaspoon of salt
- 1/4 teaspoon of black pepper
Optional ingredient substitutions:
If you prefer a spicier flavor, you can add a pinch of cayenne pepper to the marinade. Additionally, you can replace the olive oil with avocado oil or melted butter for a different taste.
Step-by-Step Instructions
Follow these simple steps to create the most delicious grilled chicken tenders:
- In a small bowl, combine the olive oil, minced garlic, paprika, cumin, chili powder, salt, and black pepper. Mix well to create a marinade.
- Place the chicken tenders in a resealable plastic bag or a shallow dish. Pour the marinade over the chicken, making sure each tender is coated evenly. Seal the bag or cover the dish and refrigerate for at least 30 minutes to allow the flavors to develop.
- Preheat your grill to medium-high heat. If using a charcoal grill, wait until the coals are covered with white ash before placing the chicken on the grill.
- Remove the chicken tenders from the marinade and shake off any excess. Discard the remaining marinade.
- Place the chicken tenders on the preheated grill and cook for about 3-4 minutes per side, or until they reach an internal temperature of 165°F (75°C). Use a meat thermometer to ensure they are fully cooked.
- Once cooked, remove the chicken tenders from the grill and let them rest for a few minutes before serving.
- Serve the grilled chicken tenders with your favorite dipping sauce or alongside a fresh salad and enjoy!
Expert Tips for Success
To achieve the best results with your grilled chicken tenders, keep these expert tips in mind:
- Marinating Time: For maximum flavor, marinate the chicken tenders for at least 30 minutes. You can also marinate them overnight for an even more intense taste.
- Grilling Temperature: Preheat your grill to medium-high heat to ensure a nicely charred exterior and juicy interior.
- Oil the Grill Grates: Before placing the chicken on the grill, lightly oil the grates to prevent sticking.
- Resting Time: Allow the chicken tenders to rest for a few minutes after grilling. This helps to retain the juices and ensures a tender and moist texture.
Variations and Substitutions
While this grilled chicken tender recipe is delicious as is, you can get creative and customize it to suit your preferences. Here are a few variations and substitutions you can try:
- Spicy Kick: Add a dash of hot sauce or red pepper flakes to the marinade for an extra kick of heat.
- Citrus Twist: Squeeze some fresh lemon or lime juice into the marinade to add a refreshing citrus flavor.
- Herb Infusion: Sprinkle some chopped fresh herbs like parsley, basil, or cilantro over the cooked chicken tenders for an aromatic twist.
- Gluten-Free Option: If you follow a gluten-free diet, substitute the regular soy sauce with tamari or coconut aminos.
Serving Suggestions
Grilled chicken tenders are incredibly versatile and can be served in various ways:
- As a Main Course: Serve the chicken tenders as the main dish alongside a side of roasted vegetables and mashed potatoes for a complete meal.
- In Salads: Slice the grilled chicken tenders and toss them into a crisp salad for added protein and flavor.
- In Sandwiches or Wraps: Fill a soft bun or wrap with the grilled chicken tenders, lettuce, tomatoes, and your favorite condiments for a delicious handheld meal.
FAQs
Here are some common questions you may have about making grilled chicken tenders:
1. Can I use bone-in chicken instead of chicken tenders?
Yes, you can use bone-in chicken pieces like drumsticks or thighs. However, keep in mind that the cooking time will be longer.
2. Can I grill the chicken tenders on an indoor grill or stovetop grill pan?
Absolutely! If you don’t have an outdoor grill, you can use an indoor grill or a stovetop grill pan to cook the chicken tenders.
3. Can I freeze the chicken tenders?
Yes, you can freeze the chicken tenders after they have been grilled. Make sure to cool them completely, then store them in an airtight container or freezer bag for up to 3 months.
Final Thoughts
Grilled chicken tenders are a fantastic dish that is both delicious and healthy. With its juicy and flavorful meat, this recipe is sure to become a family favorite. Whether you’re hosting a summer cookout or looking for a quick and easy weeknight meal, these grilled chicken tenders are a perfect choice. So fire up the grill, follow the simple steps, and savor every bite of this mouthwatering dish. Don’t forget to share your grilling adventures and experiences with us!
Grilled Chicken Tenders
Delicious and flavorful grilled chicken tenders marinated in a blend of spices and grilled to perfection. This easy and healthy recipe is a great source of lean protein and can be served as a main course, in salads, or in sandwiches.
Ingredients
- 1 pound chicken tenders
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 teaspoon paprika
- 1/2 teaspoon cumin
- 1/2 teaspoon chili powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Directions
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In a small bowl, combine olive oil, minced garlic, paprika, cumin, chili powder, salt, and black pepper to make a marinade.
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Place chicken tenders in a resealable bag or dish. Pour the marinade over the chicken, coat evenly, and refrigerate for at least 30 minutes.
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Preheat grill to medium-high heat and grill chicken tenders for 3-4 minutes per side or until internal temperature reaches 165°F (75°C).
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Remove chicken from grill, let rest, and serve with desired sides or dipping sauce.
