Grilled Chicken Tenders with Cilantro Pesto

4.0 (77)
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.

Yield: 4 servings
Active Time: 35
Total Time: 35

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)

Preparation

  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.

Tips & Notes

  • 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

Nutrition Per Serving

calories 168
fat 6 g (1 g sat, 3 g mono)
cholesterol 63 mg
carbohydrates 3 g
protein 24 g
fiber 1 g
sodium 299 mg
potassium 294 mg

Nutrition Bonus Vitamin A (15% daily value).

Carbohydrate Serving 0

Exchanges 3 1/2 lean meat, 1/2 fat

From EatingWell May/June 2008