Grilled Chicken Tenders are the culinary bridge between my inner kid, who was a picky eater and ordered chicken fingers in every restaurant, and my outer adult, who is picky about her chicken fingers: the chicken must be moist and juicy, the flavor on point, and I’m probably in a hurry so please don’t ask me to spend more than a few minutes cooking them.
Along with Grilled Chicken Breast and Grilled Chicken Thighs, I unlocked the trick to grilling chicken tenders that boast golden, grill-marked outsides and moist, juicy insides.
They’re also well-seasoned. The flavor, while mild and kid-friendly, still permeates all the way to their centers. No bland chicken for us!
You’ll find helpful tips and suggestions for how to serve these easy grilled chicken tenders too. Sure, they are perfect for a fast, healthy meal on their own, but I’ve been especially loving them as a stand in for meal-prep recipes like salads or wraps, where I’d ordinarily use basic shredded chicken, like what you’ll find in this stovetop method for How to Cook Shredded Chicken, this Crock Pot Shredded Chicken, or this Instant Pot Chicken.
And if it’s raining today (or you don’t own a grill) I have some tips for alternative cooking methods for the chicken tenders too.
Dipping Sauce for Grilled Chicken Tenders
Total time: 5 min – Prep time: 5min – Serves: 2 to 4 people
1. In a medium bowl, whisk together the mustard and honey until well combined and smooth. Place in ramekins or small bowls for dipping.
Total time: 20 min – Prep time: 5 min – Cook time: 15 to 20 min – Serves: 2 to 4 people
1. Place the rice in a large strainer and rinse well under cold running water until the water runs clear. Set aside to drain.
2. In a medium sauce or soup pot with a lid, melt the butter over high heat until just melted. Add the rice and stir to coat with the butter. Add the water and 1 teaspoon of salt. Bring to a boil. Turn the heat down to a very gentle rolling simmer and place the top on the pot. Leave the pot of rice alone for 15 minutes. Don’t be tempted to open the lid.
3. Quickly check the rice at 15 minutes to be sure all the water has been absorbed and the rice is cooked. When the rice has absorbed all of the water, put the lid back on and remove the pot from the heat. Allow the rice to steam for 5 more minutes.
4. Uncover the pot and gently fluff the rice with a fork. Add a bit of butter, if desired. Season the rice with salt and pepper to taste.
*You can substitute with liquid aminos, teriyaki sauce, soy sauce, or tamari
Total time: 10 min – Prep time: 5 min – Cook time: 5 min – Serves: 2 to 4 people
1. Cut 3/4s of the tough broccoli stems off and discard. Break the crowns into bite-sized florets. Slice the remainder of the stems into bite sized pieces.
2. Pour approximately 1 inch of water into a pot large enough to hold a steamer basket and all of the broccoli. Place a steamer basket in the pot. Bring the water to a boil over high heat. Add the broccoli to the pot. If you don’t have a steamer basket you can put the broccoli directly into the 1 inch of boiling water. Turn the heat down to medium, cover the pot, and steam for 5 minutes. The broccoli is finished when you can pierce it with a fork, yet it should still be vibrant green.
3. Remove the cooked broccoli with a spider or slotted spoon to a serving dish and drizzle it with coconut aminos.
4. Serve the steaming hot broccoli on the side of your chicken and rice.
Cooking any protein on a George Foreman Grill is a healthier way to go for dinner, as most of us know. The fat drips away and the proteins are cooked quickly without the need for excessive oils, trans fats, or heavy breading. I love making fast and healthy meals for a family, especially kids, on the GF grill. I don’t think kids miss deep fried chicken fingers when they eat the recipe described above. I do think a good dipping sauce helps. You can try a homemade ranch dressing, a tahini dip, or even a simple tomato based barbeque sauce.
Skinless, boneless chicken tenders are pretty much the perfect, lean protein for a weeknight meal. Here are the impressive stats for a 3-1/2 ounce serving of cooked, skinless, boneless chicken breast:
Sweet and Tangy Grilled Chicken Tenders
Total time:15 min + 1 to 4 hours for marinating – Prep time:10 min – Cook time:5 min – Serves:2 people Author: Jason
1. Cut 1 lb of boneless skinless chicken breast into tenders, if you can’t find chicken labeled as tenders in the market. Butterfly the breast and then slice into tenders that are approximately 1? wide and 3” to 4? long. Place the tenders in a glass baking or storage dish with a lid. Alternatively, you can place them in a sealable plastic bag.
2. In a small bowl, whisk together the olive oil, vinegar, honey, mustard, lemon juice, garlic powder, salt, and pepper. Pour the marinade over the chicken, being sure to coat all the pieces. Cover the dish or seal the bag and place it in the refrigerator for 1 to 4 hours.
3. Take the marinated chicken out of the refrigerator 30 minutes prior to grilling so that it can come to room temperature.
4. Preheat your George Foreman Grill to high for 5 minutes with the top closed. Place the chicken tenders in a single layer on the hot grill and close the top. Discard the extra marinade. Grill the chicken for approximately 5 minutes until the internal temperature of the meat reaches 165°F. Depending on the size of your contact grill, you might have to do this in two batches. You can keep the cooked tenders warm in a low oven.
5. Serve over rice with a side of steamed or grilled broccoli and a dipping sauce.
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