Grilled Chicken Tenders with Cilantro Pesto

  • Serves: 4
  • Prep Time: 35 minutes


Description

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.

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 Cook Tips)

Cooking Instructions

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.

Preheat grill to medium-high.

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

Oil the grill rack (see Cook Tips). 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.

Cook's Tip

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.

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 Analysis
Per serving
Calories Per Serving
168
Total Fat
6 g
Saturated Fat
1 g
Trans Fat
0 g
Polyunsaturated Fat
0 g
Monounsaturated Fat
3 g
Cholesterol
63 mg
Sodium
299 mg
Carbohydrates
3 g
Fiber
1 g
Sugar
0 g
Protein
24 g
Calcium
0 g
Potassium
294 mg

Dietary Exchanges


3 1/2 lean meat, 1/2 fat



© 2012 Eating Well Inc. All rights reserved. Reprinted with permission.