Name: Grilled Chicken Tenders Recipe
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Yield: 4
Cuisine: American
Ingredients: 1 lb chicken breast tenders; ¼ cup olive oil; 2 tbsp lemon juice; 2 tsp Italian Seasoning; 1 garlic clove; ¾ tsp salt; ¼ tsp pepper; 1 tbsp parsley; Lemon Wedges

Grilled chicken tenders are a delicious and healthy meal option that can be prepared quickly. Marinated with a blend of olive oil, lemon juice, and Italian seasoning, these tenders are packed with flavor. Perfect for a weeknight dinner or a weekend BBQ, they are sure to be a crowd-pleaser.

Photos of Grilled Chicken Tenders Recipe

Italian seasoning is a common herb blend that you might not have on hand but is easily found at any supermarket. Look for a mix that includes oregano, basil, and other Mediterranean herbs. Chicken tenders can be found in the meat section, usually pre-packaged. Fresh parsley is often located in the produce aisle alongside other fresh herbs.

Ingredients for Grilled Chicken Tenders Recipe

Chicken breast tenders: Lean cuts of chicken that cook quickly and evenly.

Olive oil: A healthy fat that adds richness and helps the marinade stick to the chicken.

Lemon juice: Adds brightness and tenderizes the chicken.

Italian seasoning: A blend of herbs that adds Mediterranean flavor to the chicken.

Garlic clove: Fresh garlic adds an aromatic and pungent flavor.

Salt: Enhances the flavors of all the other ingredients.

Pepper: Adds a hint of heat and complexity.

Parsley: Fresh herb that adds a pop of color and fresh flavor.

Lemon wedges: Optional garnish that adds extra brightness when served.

One reader, Eugenio Hitchcock says:

These grilled chicken tenders were fantastic! The marinade infused so much flavor, and they were perfectly juicy. Quick and easy to make, they were a hit at our family dinner. The lemon wedges added a nice touch. Definitely adding this to our regular meal rotation!

Eugenio Hitchcock

Essential Techniques for Grilling Chicken Tenders

How to marinate chicken: Place the chicken in a large bowl or resealable freezer bag. Add the olive oil, lemon juice, Italian seasoning, garlic, salt, and pepper. Stir to coat the chicken evenly and let it marinate for at least 20 minutes or up to 8 hours.

How to preheat a grill: Preheat a grill or grill pan to medium-high heat.

How to grill chicken: Place the chicken in a single layer on the grill. Cook for 3-4 minutes on each side or until cooked through.

How to serve grilled chicken: Remove the chicken from the grill. Sprinkle with parsley and serve with lemon wedges if desired.

How To Make Grilled Chicken Tenders

Preparation: 5 minutes

Cooking: 10 minutes

Total: 15 minutes

Serves:

Ingredients

1lbchicken breast tenders
¼cupolive oil
2tbsplemon juice
2tspItalian Seasoning
1garlic cloveminced
¾tspsalt
¼tsppepper
1tbspparsleychopped
lemon wedgesfor serving

Instructions

Place the chicken in a large bowl or resealable freezer bag. Add the olive oil, lemon juice, Italian seasoning, garlic, salt and pepper.
Stir to coat chicken evenly. Marinate for at least 20 minutes or up to 8 hours.
Preheat a grill or grill pan to medium high heat.
Place the chicken in a single layer on the grill.
Cook for 3-4 minutes on each side or until cooked through.
Remove chicken from the grill. Sprinkle with parsley and serve with lemon wedges if desired.

Nutrition

Calories: 424.58kcal
Fat: 31.45g
Saturated Fat: 5.58g
Monounsaturated Fat: 17.21g
Polyunsaturated Fat: 5.23g
Carbohydrates: 18.94g
Fiber: 1.74g
Sugar: 0.81g
Protein: 16.95g
Cholesterol: 46.49mg
Sodium: 512.88mg
Calcium: 36.88mg
Potassium: 275.07mg
Iron: 2.09mg
Vitamin A: 5.07µg
Vitamin C: 9.32mg

Key Technique for Perfectly Grilled Chicken Tenders

To ensure your chicken tenders are evenly cooked and juicy, pound them to an even thickness before marinating. This helps the chicken cook uniformly and absorb the marinade more effectively.

Time-Saving Tips for Making Grilled Chicken Tenders

Prepare the marinade in advance: Mix the olive oil, lemon juice, italian seasoning, garlic, salt, and pepper the night before to save time.

Use a resealable bag: Marinate the chicken tenders in a resealable bag for easy cleanup and even coating.

Preheat the grill: Start preheating your grill while the chicken is marinating to save time.

Batch cook: Grill extra chicken tenders to use in salads or wraps for the next few days.

Chop parsley in advance: Have your parsley chopped and ready to sprinkle on the chicken right after grilling.

Substitute Ingredients For Grilled Chicken Tenders Recipe

chicken breast tenders - Substitute with turkey breast tenders: Turkey breast tenders have a similar texture and can be grilled in the same way, providing a slightly different but still delicious flavor.
olive oil - Substitute with avocado oil: Avocado oil has a high smoke point and a mild flavor, making it a great alternative for grilling.
lemon juice - Substitute with lime juice: Lime juice offers a similar acidity and citrus flavor, which can brighten up the dish just as effectively.
italian seasoning - Substitute with herbes de Provence: Herbes de Provence contains a mix of herbs like thyme, rosemary, and oregano, providing a comparable flavor profile.
garlic clove - Substitute with garlic powder: Garlic powder can be used in place of fresh garlic, offering a similar taste with the convenience of a dry spice.
salt - Substitute with soy sauce: Soy sauce can add a salty and umami flavor, though it will also introduce a different flavor profile.
pepper - Substitute with cayenne pepper: Cayenne pepper adds a bit of heat and spice, which can enhance the overall flavor of the dish.
parsley - Substitute with cilantro: Cilantro provides a fresh, herbaceous flavor that can work well in place of parsley.
lemon wedges - Substitute with lime wedges: Lime wedges offer a similar citrusy burst of flavor and can be used in the same way as lemon wedges.

How to Beautifully Present Grilled Chicken Tenders

Use a pristine white plate: Select a large, pristine white plate to make the colors of the grilled chicken tenders and lemon wedges pop.
Create a bed of greens: Place a small mound of fresh arugula or baby spinach in the center of the plate to add a vibrant green base.
Arrange chicken tenders artfully: Lay the grilled chicken tenders in a fan shape over the greens, ensuring each tender is visible and not overlapping too much.
Add a drizzle of sauce: Lightly drizzle a lemon herb sauce made from olive oil, lemon juice, and finely chopped parsley around the plate for added flavor and visual appeal.
Garnish with fresh herbs: Sprinkle finely chopped parsley over the chicken tenders and around the plate to enhance the presentation with a touch of green.
Place lemon wedges strategically: Position lemon wedges around the plate, ensuring they are easily accessible for squeezing over the chicken tenders.
Add a touch of color: Include a few thin slices of red bell pepper or cherry tomatoes on the greens for a pop of color and added freshness.
Finish with a light sprinkle of sea salt: Just before serving, lightly sprinkle a pinch of sea salt over the entire dish to enhance the flavors and add a touch of elegance.

Essential Tools for Making Grilled Chicken Tenders

Large bowl: Used to mix and marinate the chicken tenders with the olive oil, lemon juice, Italian seasoning, garlic, salt, and pepper.
Resealable freezer bag: An alternative to the large bowl for marinating the chicken, ensuring even coating and easy storage.
Garlic press: Handy for mincing the garlic clove quickly and efficiently.
Measuring cups: Essential for accurately measuring the olive oil and lemon juice.
Measuring spoons: Used to measure the Italian seasoning, salt, and pepper precisely.
Grill: The primary cooking tool for grilling the chicken tenders to perfection.
Grill pan: An alternative to the grill, suitable for indoor cooking while still achieving grill marks.
Tongs: Useful for placing the chicken on the grill and flipping them to ensure even cooking.
Cutting board: Provides a safe surface for preparing the garlic and parsley.
Chef's knife: Essential for chopping the garlic clove and parsley.
Serving platter: Used to present the grilled chicken tenders attractively, garnished with parsley and lemon wedges.
Lemon squeezer: Optional but helpful for extracting juice from the lemon efficiently.

Storing and Freezing Grilled Chicken Tenders

Let the grilled chicken tenders cool completely before storing them in an airtight container or resealable plastic bag. They can be kept in the refrigerator for up to 4 days.
To freeze the chicken tenders, place them in a single layer on a baking sheet lined with parchment paper. Freeze for 1-2 hours until solid, then transfer to a freezer-safe container or resealable plastic bag. They can be stored in the freezer for up to 3 months.
When ready to eat, thaw the frozen chicken tenders in the refrigerator overnight. Reheat in the microwave, oven, or on the stovetop until heated through.
For best results, consume the reheated chicken within 2 days of thawing. Do not refreeze previously frozen and thawed chicken tenders.
To maintain optimal flavor and texture, store the grilled chicken tenders separately from any sauces or toppings until ready to serve.

How To Reheat Leftover Grilled Chicken Tenders

Preheat your oven to 350°F (175°C). Place the chicken tenders on a baking sheet lined with parchment paper or aluminum foil. Brush them lightly with olive oil to prevent drying out. Bake for 10-15 minutes, or until heated through.
For a quick and easy method, use the microwave. Place the chicken tenders on a microwave-safe plate and cover them with a damp paper towel. Microwave on high for 1-2 minutes, or until heated through. Be careful not to overheat, as this can cause the chicken to become rubbery.
If you have an air fryer, preheat it to 350°F (175°C). Place the chicken tenders in the basket, ensuring they are not overcrowded. Cook for 3-5 minutes, or until heated through and crispy on the outside.
For a stovetop method, heat a tablespoon of olive oil or butter in a skillet over medium heat. Add the chicken tenders and cook for 2-3 minutes on each side, or until heated through and slightly crispy.
If you want to add some extra flavor to your reheated chicken tenders, brush them with a mixture of melted butter, garlic, and lemon juice before reheating. This will give them a fresh, zesty taste.

Interesting Fact About Grilled Chicken Tenders

A random fact about this recipe is that marinating the chicken in lemon juice not only adds flavor but also helps to tenderize the meat, making it juicier and more flavorful when grilled.

Is Making Grilled Chicken Tenders at Home Cost-Effective?

This grilled chicken tenders recipe is quite cost-effective for a household. With chicken breast tenders, olive oil, lemon juice, and basic seasonings, it offers a delicious meal without breaking the bank. The approximate cost for a household of 4 people is around $10-$12. Overall Verdict: 8/10.

Are Grilled Chicken Tenders Healthy or Unhealthy?

This grilled chicken tenders recipe is a healthier option compared to deep-fried chicken tenders. The use of lean chicken breast and olive oil provides a good source of protein and healthy fats. The lemon juice and garlic add flavor without excessive calories or sodium. However, the recipe could be further improved by:

Reducing the amount of olive oil to lower the overall calorie and fat content
Using a salt-free Italian seasoning blend to decrease the sodium content
Adding more vegetables to the dish, such as grilled zucchini or bell peppers, to increase fiber and nutrient intake

To make this recipe even healthier, you could:

Opt for organic, free-range chicken to ensure higher quality protein and fewer potential contaminants
Use a whole wheat breadcrumb coating for added fiber and nutrients
Serve the chicken tenders over a bed of leafy greens or alongside a colorful salad to create a balanced meal
Replace the olive oil with a lower-calorie cooking spray to reduce the fat content further
Experiment with different herbs and spices, such as rosemary or paprika, to add variety and beneficial plant compounds to the dish

Editor's Opinion on This Grilled Chicken Tenders Recipe

This grilled chicken tenders recipe is simple yet flavorful, making it perfect for a quick weeknight meal or a casual gathering. The marinade, with its blend of olive oil, lemon juice, Italian seasoning, and garlic, infuses the chicken with a delightful zest. The addition of parsley and lemon wedges adds a fresh, vibrant touch. Cooking the tenders on a grill ensures a smoky char that enhances the overall taste. For an extra layer of flavor, consider adding a pinch of red pepper flakes or a splash of balsamic vinegar to the marinade.

Enhance Your Grilled Chicken Tenders Recipe with These Unique Side Dishes:

Grilled Asparagus with Parmesan: Imagine the smoky flavor of grilled asparagus perfectly complemented by a sprinkle of parmesan cheese. This side dish adds a delightful crunch and a touch of elegance to your grilled chicken tenders.

Quinoa Salad with Avocado and Mango: A vibrant quinoa salad featuring creamy avocado and sweet mango. The combination of textures and flavors will make your taste buds dance, providing a refreshing contrast to the savory chicken tenders.

Roasted Sweet Potato Wedges: Crispy on the outside and tender on the inside, these roasted sweet potato wedges bring a touch of sweetness and a hint of spice to your meal. They pair wonderfully with the zesty lemon juice in the chicken marinade.

Mediterranean Couscous: Transport your taste buds to the Mediterranean with a bowl of couscous mixed with cherry tomatoes, cucumbers, and feta cheese. This light and flavorful side dish complements the Italian seasoning in the chicken.

Garlic Butter Green Beans: Tender green beans sautéed in garlic butter offer a simple yet delicious side. The rich, buttery flavor enhances the garlic notes in the chicken, creating a harmonious dining experience.

Similar Recipes to Grilled Chicken Tenders

Lemon Herb Chicken Skewers: Transform your chicken breast tenders into succulent skewers marinated in a zesty blend of lemon juice, garlic, and fresh herbs. Grill to perfection and serve with a side of grilled vegetables for a delightful meal.

Garlic Parmesan Chicken Wings: Indulge in crispy chicken wings coated in a savory garlic and parmesan mixture. Bake or grill these wings until golden brown and serve with a tangy ranch dip.

Mediterranean Chicken Salad: Combine juicy grilled chicken with a medley of fresh vegetables like cucumbers, tomatoes, and olives. Toss with a light vinaigrette and sprinkle with feta cheese for a refreshing and healthy meal.

Honey Mustard Chicken Thighs: Marinate chicken thighs in a sweet and tangy honey mustard sauce. Bake or grill until the skin is crispy and the meat is tender. Serve with a side of roasted potatoes and steamed broccoli.

Spicy Chicken Tacos: Spice up your dinner with chicken tenders seasoned with a blend of chili powder, cumin, and paprika. Grill and serve in warm tortillas with avocado, salsa, and a squeeze of lime.

Appetizers and Desserts That Complement Grilled Chicken Tenders

Appetizers:

Stuffed Mushrooms: Delight your guests with these Stuffed Mushrooms. Filled with a savory blend of cream cheese, garlic, and herbs, these bite-sized treats are perfect for any gathering. The mushroom caps are baked to perfection, creating a crispy exterior that contrasts beautifully with the creamy filling. Garnish with a sprinkle of parmesan cheese and a dash of paprika for an extra touch of flavor. Serve warm and watch them disappear in no time.

Bruschetta: Transport your taste buds to Italy with Bruschetta. This classic appetizer features toasted baguette slices topped with a vibrant mix of diced tomatoes, fresh basil, and garlic. Drizzle with extra virgin olive oil and a splash of balsamic vinegar to enhance the flavors. The combination of the crunchy bread and the juicy tomato topping makes for a delightful start to any meal. Serve immediately to enjoy the freshness of the ingredients.

Desserts:

Chocolate Lava Cake: Imagine a warm, chocolate lava cake with a gooey center that oozes out as you take your first bite. This decadent treat pairs perfectly with a scoop of vanilla ice cream, creating a delightful contrast between the warm, rich chocolate and the cold, creamy ice cream. Garnish with fresh berries and a sprig of mint for a touch of elegance. Your guests will be impressed by the sophisticated presentation and the irresistible flavor combination.

Lemon Meringue Pie: For a refreshing and tangy dessert, consider a lemon meringue pie. The zesty lemon curd filling is balanced by a light and fluffy meringue topping, creating a harmonious blend of sweet and tart flavors. Serve this pie chilled for a cool and satisfying end to your meal. A sprinkle of lemon zest on top adds a burst of color and an extra hint of citrus. This dessert is sure to leave a lasting impression on your guests.

Why trust this Grilled Chicken Tenders Recipe:

This recipe for grilled chicken tenders is a must-try because it combines simple, fresh ingredients like olive oil, lemon juice, and garlic to create a flavorful marinade. The italian seasoning adds a delightful herbaceous note, while the parsley and lemon wedges provide a fresh finish. Marinating the chicken ensures it remains juicy and tender when grilled. This recipe is straightforward, quick to prepare, and perfect for any occasion.

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FAQ:

How long should I marinate the chicken tenders?

You can marinate the chicken tenders for at least 20 minutes, but if you have the time, letting them sit for up to 8 hours will really enhance the flavor.

Can I use chicken breasts instead of tenders?

Absolutely! Just make sure to cut the chicken breasts into smaller strips so they cook evenly.

What if I don't have a grill or grill pan?

No worries! You can use a regular skillet or even bake them in the oven at 400°F for about 20-25 minutes, flipping halfway through.

How do I know when the chicken is cooked through?

The chicken is done when it reaches an internal temperature of 165°F. If you don't have a meat thermometer, just make sure the juices run clear and there's no pink in the center.

Can I use dried parsley instead of fresh?

Yes, you can use dried parsley if that's what you have on hand. Just use about a teaspoon since dried herbs are more concentrated.