Description
Succulent “Grilled Chicken Tenders” elevate weeknight dinners with Mediterranean-inspired herbs and zesty marinades. Quick-cooking protein promises a delicious meal that satisfies with minimal effort and maximum flavor.
Ingredients
Scale
- 1 ½ lbs (680 g) chicken tenderloins (or sliced boneless chicken breasts)
- ¼ cup (60 ml) olive oil
- 2 cloves garlic, minced
- ¼ cup (60 ml) apple cider vinegar (or lemon juice)
- 1 tsp (5 g) Italian seasoning
- ½ tsp (2.5 g) salt
- ¼ tsp (1.25 g) black pepper
- ½ tsp (2.5 g) optional smoked paprika or chili flakes for extra flavor
Instructions
- Marinade Creation: Blend olive oil, vinegar, garlic, Italian seasoning, salt, pepper, and optional spices in a mixing container, creating a vibrant flavor base.
- Chicken Infusion: Immerse chicken tenders completely in the prepared marinade, ensuring thorough coating. Refrigerate for 30 minutes to 4 hours, allowing deep flavor penetration.
- Grill Preparation: Ignite grill to medium-high heat, lightly brushing grates with oil to prevent sticking and enhance caramelization.
- Grilling Technique: Transfer marinated tenders directly onto preheated grill, cooking 3-4 minutes per side. Achieve golden-brown exterior and ensure internal temperature reaches 165°F for optimal safety and juiciness.
- Resting and Serving: Allow grilled chicken to rest 2-3 minutes, enabling juice redistribution. Plate with preferred accompaniments like fresh dips, crisp salads, or wrapped in warm tortillas for a versatile meal.
Notes
- Marinate chicken for at least 30 minutes, but no more than 4 hours to prevent the acid from breaking down the meat’s texture.
- Ensure grill grates are clean and lightly oiled before grilling to help chicken tenders release easily and develop beautiful grill marks.
- Use a meat thermometer to confirm internal temperature reaches 165°F, avoiding overcooking which can dry out the tender chicken.
- Swap olive oil with avocado oil for high-heat cooking, use gluten-free vinegar for celiac-friendly version, or substitute herbs based on personal preference or available ingredients.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Lunch, Dinner, Snacks
- Method: Grilling
- Cuisine: American
Nutrition
- Serving Size: 5
- Calories: 220
- Sugar: 0 g
- Sodium: 400 mg
- Fat: 10 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 2 g
- Fiber: 0 g
- Protein: 30 g
- Cholesterol: 80 mg