A Healthy Dinner Choice
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 dont 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:
- Calories: 165
- Total fat: 3.6 grams, only 1 gram is saturated fat
- Carbohydrates: 0 grams
How To Grill Perfectly Tender Chicken Breasts Every Time
An actual conversation between me and my husband years ago:
Him: Shall we BBQ tonight?Me: Sure, what shall we make?Him: How about chicken breasts?Me: Ew. No. Why?
But that was before I learned how to grill perfectly tender and juicy chicken breasts!This post contains affiliate links from which I may make a commission. Your price remains the same.)
What Should You Use For A Marinating Dish
Some individuals swear by heavy-duty zip-top bags for marinating. They claim that it allows the marinade to do its work faster, because theres minimal air exposure.
While the technique does promote a higher moisture content, its only suitable for lighter marinades. Otherwise, the flavor of the chicken itself can be overwhelmed. The point of a marinade is to accent the ingredients, not drown them out.
Also, dont be tempted to use aluminum or ceramic containers to hold the marinade. The acid will react with these materials, giving the marinade an off taste. Use a non-reactive glass bowl or baking dish instead.
You May Like: Should The Grill Be Open Or Closed
Steamed Broccoli With Coconut Aminos
*You can substitute with liquid aminos, teriyaki sauce, soy sauce, or tamari
Total time: 10 minPrep 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 dont 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.
How Long To Marinate Chicken For Tender Juicy Results
- Darren Wayland
Before adding chicken to the grill, its a good idea to put it in a marinade first. Marinating the meat adds flavor and helps to promote tenderness. Unfortunately, most people tend to marinate their chicken for too long, which is a mistake on several levels. If you want to know how long to marinate chicken without destroying your dinner, youve come to the right place.
Also Check: Traeger Ironwood Vs Camp Chef Woodwind
Do You Grill Chicken Skin Side Down First
You can grill the whole chicken, skin sides down, over moderate heat. If you want to get the best results, you should season the meat with plenty of salt before grilling. Then flip the entire chicken over and cook for about 5 minutes per side. You dont want the outside of this chicken to be overcooked. This will make the inside tough and dry. Once the bird is cooked, remove it from the grill and let it rest for 10 minutes before serving. Be sure to keep the temperature of your grill medium-high. For best result, keep it below 400°F. After resting, cut the breast meat into strips and serve with the sauce. Serve with rice or noodles. Or, if using the same recipe, serve it with mashed potatoes and a green salad. I usually serve the dish with some steamed vegetables. But you could serve this dish plain, too. Just make sure you do not overcook the pieces of chicken.
Can Chicken Be A Little Pink
Chicken can indeed be pink, though it should be noted that this is a fairly rare occurrence. Chicken is often pink when it comes out of a smoker, which is why it will be slightly pinker than the rest of itself. This is usually a sign that the chicken has gone a bit too far under the grill. If youre looking for something else to do with your chicken, you might want to try roasting it. You can roast chicken in any oven, whether it be the top or bottom rack. Roasting is best done on a grill, since it allows the meat to brown evenly and gives it a nice crust. To roast a chicken on an open grill over medium heat, place the pan about two inches away from the heat source. Place the breast side down, skin side up, in direct contact with the hot surface.
Also Check: How Long To Grill Thick Pork Chops On Gas Grill
Recommended: Pick Up A Probe Thermometer
The only surefire way to know your chicken is cooked all the way through is to measure the internal temperature of the chicken piece at the center point of the thickest section of the meat.
Dont get me wrong, Ive eyeballed it myself when Im in a hurry or just cooking a thin chicken breast on the grill. But I wouldnt necessarily recommend that method with a probe thermometer you can know with 100% certainty that your food is safe to eat.
Especially if you are new to grilling or cooking chicken, I highly recommend acquiring a probe thermometer. Its a handy tool to have around the kitchen and the grill for chicken and many other types of meat.
What Is The Average Grill Temperature For Your Chicken Tenders
Whenever a recipe on the internet says âgrill over medium heatâ you may wonder about the actual meaning of it, right? In case you are not familiar with this term and the different temperature levels used in grilling, here we will share a handy guideline along with you of the average temperatures.
You have to make sure that you have a good quality wireless digital thermometer to check and monitor the temperature of your grill grates.
- Low heat: 250 to 275 degrees F
- Medium-low heat: 300 degrees F
- Medium heat: 350 degrees F
- Medium-high: 400 to 450 degrees F
- High: 500 to 600 degrees F
- Cremation: 650 degrees F and above.
When you try to cook chicken very fast or too hot it may end up burning the skin as well as leaving the flesh undercooked. You will certainly not want this, right!
Therefore, the correct and accurate cooking temperature will be in a medium-range to cook your meat long enough without even burning or drying.
You May Like: Clean Grease Off Pavers
How To Make Chicken Breast Tender On The Grill
Chicken tenders are the most tender and juicy cut. And theyre cooked in no time!
I marinate the chicken tenders in a simple lemony marinade for at least half an hour before grilling. This is enough for the tenders to absorb the marinate moisture. So they can hold up to the heat while being grilled and dont dry out.
The result is super juicy chicken that is moist and full of flavor!
Heres what you need to make grilled chicken tenders:
For More Healthy Chicken Recipes:
These grilled chicken tenders are so delicious and so quick to cook, so theyre perfect for an easy weeknight meal. They are also great cold, sliced up on a fresh salad. Yum!
If youve tried this healthy-ish feel good Grilled Chicken Tenders recipe or any other recipe on FeelGoodFoodie, then dont forget to rate the recipe and leave me a comment below! I would love to hear about your experience making it. And if you snapped some shots of it, share it with me on so I can repost on my stories!
Also Check: Toppings For Grilled Salmon
Simple And Easy Pinky Swear
Grilled chicken breasts are notoriously dry and flavorless, but when prepared the correct way they can be delicious, flavorful and tender. And I promise its not a lot of work.Today you will learn just how easy it is to achieve tender, juicy flavorful boneless skinless chicken breasts every time to grill. And I will guide you through the process step by step, complete with photos. Thats just how nice I am!
Is Grilled Chicken Healthy
Chicken is known for its protein benefits, but there are other ways this lean meat can help you work well. Improved heart health. Chicken is very low in saturated fat, so it is good for the heart. Plus, grilled chicken gives your metabolism a good boost and keeps your energy level high.
Also Check: How Long Should Chicken Thighs Cook On The Grill
Recipe For Grilled Marinated Chicken Breast
Now that you know the method behind the madness, lets put those newfound skills to work. This is one of my favorite ways to prepare grilled boneless skinless chicken breasts. Its easy enough for a quick weeknight supper, but the results are also sufficiently impressive to serve as the centerpiece when youre expecting guests.
Time And Temperature For Grilling Chicken Tenders
To keep your chicken tenders moist, its important to make sure your grill is at the right temperature and not to overcook them.
- I find that a grill between 375 and 400 degrees F is the right temperature for grilling chicken.
- For chicken tenders, youll need about 6 to 8 minutes total. Flip the chicken tenders once halfway through.
- Youll know when the chicken tenders are done when the juices run clear when they are sliced.
- Its a little tricky to insert an instant read thermometer since the tenders are small, but if you can the chicken should register 165 degrees F.
- For great grill marks: Make sure your grill is fully preheated before adding the chicken. Try to disturb the chicken as little as possible during cooking.
Recommended Reading: Traeger Chicken Thighs Ranch Dressing
What Temperature Should Chicken Tenders Be Grilled At
I find this question to be a bit of a tricky one. Ive heard that the temperature of chicken should be between 350 and 375 degrees Fahrenheit. However, Im not sure how much time it takes to cook a chicken at that temperature. If youre cooking a large chicken, maybe you should consider cooking it at a lower temperature rather than a higher one since it will take longer to finish cooking. Also, if the chicken is already cooked, why would you want to add more heat? For chicken tender, we recommend cooking at 375 to 400 degree Fahrenheit for about six to eight minutes.
Can You Marinate Chicken Overnight
Yes, you can marinate chicken overnight, in the refrigerated in a sealed container or heavy duty freezer bag. If your chicken marinade contains acid such as lemon juice, youll want to be careful not to over-marinate your chicken, as the acid can change the texture of the meat if its left to soak for too long.
Recommended Reading: What Temp To Cook Fish On Grill
Why Grill Chicken Tenders
These juicy and flavorful chicken breast tenders are of my favorite things to cook in the grill pan or on a grill. Why? Well, first because I love chicken and then because they are so quick to cook. Either you marinade them for hours or just for 30 minutes before cooking, the grilled strips will still be moist and wonderful.
And the best thing? They are so versatile. You can serve them as they are with some potato wedges, rice, or bread on the side. You can slice and serve them on salad for a super-healthy low-carb dinner. You can let them cool, make sandwiches, take them on a picnic or work the next day. Really, the possibilities are endless.
A great meal for any day of the week, but also perfect for long summer days when you decide to use the grill outside.
Grilled Chicken Tenders Marinade
The secret to these grilled chicken tenders is the marinade. Its an incredibly flavorful combination of mostly pantry ingredients.
Youll need the following ingredients for the chicken marinade:
- dried parsley
- olive oil
To make the marinade, simply combine all of the ingredients together in a bowl.
Toss the marinade with the chicken tenders until evenly coated and let sit at room temperature for 10-15 minutes.
You May Like: How Long To Grill Pork Loin
A Word About Boneless Vs Bone
As we mentioned earlier, boneless chicken doesnt take as long to marinate as the bone-in variety. However, I personally prefer to work with bone-in chicken because the meat will be more flavorful overall. Its also more forgiving in terms of cooking time and temperature. If you enjoy the taste of chicken that hasnt been overwhelmed by seasonings, opt for bone-in over boneless when grilling.
To help you make sense of the process, heres a guide to various chicken parts and their minimum and maximum cooking times.
|6 hrs||6 hrs|
Note: The table above refers to chicken that has had a chance to thaw completely. Marinating frozen chicken wont workthe mixture wont be able to penetrate the surface, so it will be labor wasted.
Take a look at this video tutorial to learn more about how to safely thaw frozen chicken.
How Long Does It Take To Cook Chicken Tenders
It takes anywhere from 8-10 minutes total to cook chicken tenders on the grill. Be sure to flip your meat halfway through the grilling process to ensure even cooking.
While I typically make these grilled chicken tenders on a charcoal grill, Ive been known to use a grill pan on the stove during cold weather months. You get a similar result without having to light a fire.
I typically serve these chicken tenders as-is, with a green vegetable on the side and some type of starch like rice or pasta. That being said, I often double this recipe so that Ill have plenty of leftover chicken to use later in the week in other dishes like tacos and salads.
I typically finish my grilled chicken tenders with a squeeze of lemon juice and a sprinkling of parsley. If you dont have parsley on hand, other great herb options are fresh dill, chives, thyme, green onions or mint.
I often serve these tenders with a dipping sauce, which makes them more kid friendly. My kids enjoy dipping their grilled chicken tenders into ketchup, hummus and barbecue sauce.
This recipe is a summer staple in my house, and its sure to become a favorite in your family too!
Read Also: Grease Stain On Pavers
What Is The Secret To Keeping Your Chicken Tenders Moist While Grilling
It is a very simple and easy trick to keep your chicken tenders moist while grilling them on a gas grill. And that is âbrine your chickenâ before you have to cook it.
You may know that bringing includes soaking the chicken in a salted water solution along with some extra flavors such as herbs and spices added. Likewise, a marinade will give your chicken flavor as well as tackle the power of science to keep your chicken tender moist during grilling.
When you soak the chicken in brine, the solution may travel via the flesh through osmosis. And it will absorb both the flavor of salt and some of the water. And finally, you may end up with a juicier final product.
Grilled Chicken Tenders On The Smokeless Grill
I have absolutely fallen in love with my smokeless grill! It’s a great tool for eating healthy and it cooks beautifully with no smoke! I can use it any time I want that outdoor grilled taste in my foods. I’m watching my weight and these chicken tenders turned out great! The addition of liquid smoke gives them that outdoor grilled taste that makes them so good!
You May Like: Cleaning Flavorizer Bars
Sweet And Tangy Grilled Chicken Tenders
1. Cut 1 lb of boneless skinless chicken breast into tenders, if you cant 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.