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–+ servings
the finisherd grilled chicken strips served on a white plate

Grilled Chicken Tenders

Quick marinate chicken for a fast and flavorful grilled dinner.
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Course: Dinner
Cuisine: American, Western
Diet: Gluten Free
Servings: 4
Calories: 298kcal
Author: Bintu Hardy | Budget Delicious
Cost: Under $3 per serving

Equipment

skillet
Skillet
silicon kitchen utensils
Silicon Utensils
measuring cups and spoons
Cups And Spoons

Ingredients

  • 4 chicken breasts sliced into tenders
  • 1 lemon juiced
  • 1 tablespoon olive oil
  • 1 teaspoon dried oregano
  • salt and pepper to taste

Instructions

  • Slice chicken into strips and set aside.
  • Combine the marinade ingredients in a bag or bowl and add in the chicken.
  • Allow the chicken to marinate for a minimum of 30 minutes, up to 8 hours.
  • Preheat an oiled grill or oiled griddle to medium-high heat.
  • Grill chicken tenders for 6-8 minutes total or 3-4 minutes per side.

Grilling Chicken Tenders On The Stove

  • The best method for grilling chicken strips on the stove is to use a griddle. A griddle pan has ridges similar to the grates in a grill. 
  • Allow the pan to get very hot before adding your chicken, and you will get the grill marks just like you would from an outdoor grill. 

Video

Notes

  • If cutting your own chicken tenders, cut them as evenly as possible so they cook evenly. 
  • Avoid leaving the chicken in the marinade for more than 8 hours as the chicken will begin to break down and have an unpleasant texture. 
  • Oil the grates of the grill before heating to prevent sticking. 
  • Chicken will usually release from the grill when it's ready to be flipped. If it’s sticking, give it a few more seconds and then try again.
  • Flip the chicken halfway through the cooking time.
  • Always check for doneness with a meat thermometer to determine how long to grill chicken tenders. The internal temperature should be 165F / 74C when inserted into the thickest part of chicken breasts.
  • Storage - keep in an airtight container inside the fridge for 3 days, or freeze for up to 3 months.
  • There is just 1 WW Blue Plan SmartPoint in one serving of this.

Nutrition

Calories: 298kcal | Carbohydrates: 3g | Protein: 48g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 1g | Cholesterol: 145mg | Sodium: 263mg | Potassium: 880mg | Fiber: 1g | Sugar: 1g | Vitamin A: 82IU | Vitamin C: 17mg | Calcium: 26mg | Iron: 1mg