Grilled Chicken Tenders with Cilantro Pesto
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.
From EatingWell: May/June 2008
Yield: 4 servings
Active Time: 35 minutes
Total Time: 35 minutes
- 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)
- 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 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.)
Nutrition Per serving:
168 calories; 6 g fat (1 g sat, 3 g mono); 63 mg cholesterol; 3 g carbohydrates; 0 g added sugars; 24 g protein; 1 g fiber; 299 mg sodium; 294 mg potassium.
Nutrition Bonus: Vitamin A (15% daily value).
0 Carbohydrate Serving
Exchanges: 3 1/2 lean meat, 1/2 fat