A quick, delicious healthy meal! Perfect for a clean eating meal plan like the 21 Day Fix!

Simply Delicious Grilled Chicken Tenders

By on July 9, 2016

For a quick and hearty dinner fire up the grill! Chicken tenders are a quick and easy tp prepare. They aren’t your ordinary chicken when cooked on the grill! A flavorful marinade or favorite seasoning mix elevates chicken tenders to the next level.  

They are quick and require little fuss. Just sprinkle them with salt, pepper and a little Italian seasoning, your own special seasoning mix or even the 21 Day Fix Smokey Southwest seasoning.  Or place them in a marinade the night before or in the morning and they will be ready for the grill when you get home from work!  

Chicken tenders on the grill are a perfect fit for a clean, healthy meal! They are an easy meal for those following the 21 Day Fix food plan.They are lean and have little fat.  Add a fresh salad, grilled vegetables and rice and you have a meal fit for company that is sure to please children as well! 

One complaint I have heard is that chicken tenders are easy to over-cook, resulting in dry or “crispy, charred” chicken.  So how do you know it is time to flip those tenders?  When the tenders turn from a pink color to white along the edge (about 5 minutes) they are ready to flip.  Use tongs to flip them and grill for another 4-5 minutes until internal temperature is 165 degrees.  Grilling time will vary with size and thickness of the tender and your exact grill temperature.

When I grill chicken tenders I always grill extra to use in salads, quesadillas or sandwiches for lunch or supper the next day! A simple favorite of mine is a grilled chicken, avocado and tomato sandwich! Add diced grilled chicken tenders to mason jar salads and you have several lunches ready to grab and go for the work week! 

Simply Delicious Grilled Chicken Tenders
Serves 4
Delicious, healthy grilled chicken tenders!
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Ingredients
  1. ¼ cup balsamic vinegar
  2. 1 fresh lemon – juiced
  3. 2 tablespoons olive oil
  4. 2 tablespoons Dijon mustard
  5. 2 tablespoons brown sugar or 1 tablespoon honey
  6. 1 tablespoon Worcestershire sauce
  7. 2 teaspoons minced garlic
  8. ½ teaspoon dried thyme
  9. ½ teaspoon dried rosemary
  10. Pink Himalayan or sea salt and coarsely ground black pepper to taste
  11. 1 ½ pounds of chicken tenders (I use organic when possible)
Instructions
  1. In a small bowl whisk together all ingredients.
  2. Remove ¼ cup marinade, put it in a covered container and refrigerate until ready to use.
  3. Pour the rest of the marinade into a gallon ziplock bag.
  4. Add chicken tenders to the bag.
  5. Close bag tightly and refrigerate for at least 1 hour (over night is fine)
  6. Twenty minutes before grilling, remove the bag of marinated chicken from the refrigerator and let it rest at room temperature.
  7. Heat grill and reduce to medium high heat (450 degrees).
  8. Place the chicken on the grill discarding the marinade.
  9. Baste chicken with the marinade you set aside.
  10. Flip the tenders after 4-5 minutes.
  11. Cook for 4 to 5 more minutes, or until internal temperature is 165 degrees..
  12. Remove from grill and enjoy!
Notes
  1. How do you know it is time to flip those chicken tenders? When the tenders turn from a pink color to white along the edge (about 5 minutes) they are ready to flip. Use tongs to flip them and grill for another 4-5 minutes until internal temperature is 165 degrees. Time will vary with size and thickness of the tender and your exact grill temperature.
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About Author

author

Hi! This is Donna. I am a grandmother, mom, wife, and a teacher. I also love cookbooks, love to bake and really enjoy food! At age 56 I have developed a love of fitness after losing 46 pounds on the 21 Day Fix! I have always struggled with my weight! When menopause struck and things got totally out of control… My weight only went up not down. My muffin top turned into a bakery shelf. I desperately wanted to lose weight and improve my health. I wanted to be able to play and keep up with my beautiful grandchildren. Nothing I tried worked until I found the 21 Day Fix. Now instead of a tight size 16 I wear a comfortable 8 and even some 6’s! At age 56 I am in the best shape of my life. My current goals are to improve my strength and to continue toning my body. I along with my daughter, Danielle, am here to help you reach your own fitness goals! You are never too young or old to become fitter, healthier, and stronger!

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