Grilled Chicken Tenders with Cilantro Pesto

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Cook chicken tenders quickly on the grill and top with pesto made with cilantro and sesame seeds for a zesty, speedy dinner. Serve with: Quinoa and grilled asparagus.

Grilled Chicken Tenders with Cilantro Pesto
Nutritionist Tested & Approved

Time: 35 minutes

Ingredients
  • 1/4 cup lime juice

  • 1/4 cup reduced-sodium soy sauce

  • 1 tablespoon canola oil

  • 1 teaspoon chili powder

  • 1 pound chicken tenders

  • 2 cups loosely packed fresh cilantro leaves, (1-2 bunches)

  • 2 scallions, sliced

  • 2 tablespoons toasted sesame seeds, (see Ingredient Note)

Directions
  1. Whisk lime juice, soy sauce, oil and chili powder in a large bowl. Reserve 2 tablespoons of the marinade in a small bowl. Add chicken to the remaining marinade; toss to coat. Marinate in the refrigerator for 20 minutes or up to 1 hour.

  2. Preheat grill to medium-high.

  3. Meanwhile, place cilantro, scallions, sesame seeds and the reserved marinade in a food processor and process until fairly smooth.

  4. Oil the grill rack (see Tip). Remove the chicken from the marinade (discard marinade) and grill until cooked through and no longer pink in the middle, about 2 minutes per side. Serve the chicken with the cilantro-sesame pesto.

Ingredient Note: Sesame seeds can be purchased already toasted. Look for them near other Asian ingredients. Or toast your own in a small dry skillet over low heat, stirring constantly, until golden and fragrant, about 2 minutes.

Tip: To oil the grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.


Nutritional Facts

Servings
4
Calories
168
Added Sugars
0g
Carbohydrates
3g
Cholesterol
63mg
Dietary Fiber
1g
Fat
6g
Monounsaturated Fat
3g
Potassium
294mg
Protein
24g
Saturated Fat
1g
Sodium
299mg
Bonus
Vitamin A (15% daily value)
Carbohydrate Servings
0
Exchanges
3 1/2 lean meat
1/2 fat

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chicken grill main dish EatingWell Meal Plan chicken/poultry ultra-low-carb