Grilled chicken tenders are a quick, delicious, and healthy meal option that anyone can master. Whether you’re a beginner or a seasoned griller, knowing how to grill chicken tenders properly ensures juicy, tender bites every time. Let’s dive into the best tips, marinade ideas, and grilling techniques to make your chicken tenders shine on the grill.
Why Chicken Tenders?
Chicken tenders are the small strips of meat located just under the breast. They cook faster than whole breasts, making them perfect for a quick meal. They’re naturally tender and absorb marinades beautifully, resulting in juicy, flavorful bites that are great for dinner, snacks, or meal prep.
Step 1: Marinate for Maximum Flavor and Tenderness
Marinating chicken tenders is key to juicy, tasty results. A good marinade not only adds flavor but also tenderizes the meat.
– Marinate for at least 30 minutes but no longer than 8 hours to avoid an odd texture from over-tenderizing.
– Use a simple marinade with ingredients like soy sauce, lemon juice or apple cider vinegar, honey, salt, pepper, and a bit of oil. Acidic components like vinegar or citrus juice help break down fibers for tenderness.
– Feel free to experiment with seasonings: Italian herbs, cumin, chili powder, garlic, or smoked paprika all add wonderful twists.
Step 2: Preparing the Grill
– Preheat your grill to medium-high heat, about 375 to 425°F (190 to 220°C). This temperature range is ideal for cooking tenders quickly without drying them out.
– Oil the grill grates lightly to prevent sticking.
– Avoid overcrowding the grill so each tender gets enough heat and browns nicely without steaming.
Step 3: Grilling the Chicken Tenders
– Place the chicken tenders on the grill in a single layer.
– Cook for about 3 to 4 minutes per side, flipping only once to get beautiful grill marks and even cooking.
– Use a meat thermometer if possible; chicken is done when it reaches an internal temperature of 165°F (74°C).
– If you don’t have a thermometer, check that the juices run clear when you slice into a tender.
Step 4: Rest Before Serving
– Let the grilled chicken rest for 2 to 5 minutes after removing it from the grill. This allows the juices to redistribute, keeping the meat moist and flavorful.
Tips for Perfect Grilled Chicken Tenders
– Remove the tendon if you want an even better texture. Grip the tendon with a paper towel and pull it out before marinating.
– Don’t move the chicken too soon on the grill; wait until it naturally releases to avoid sticking and to get nice sear marks.
– If you don’t have an outdoor grill, a grill pan on the stove or an indoor electric grill works well too.
Flavor Variations to Try
– Italian Style: Olive oil, garlic, lemon juice, Italian seasoning, salt, pepper, and smoked paprika.
– Asian Inspired: Soy sauce, sesame oil, ginger, garlic, and a touch of honey or brown sugar.
– Southwestern: Chili powder, cumin, garlic powder, lime juice, and a pinch of cayenne pepper for heat.
Alternative Cooking Methods
If grilling isn’t an option, chicken tenders can also be cooked in a skillet, oven, or on a grill pan with great results:
– Skillet: Cook in a hot oiled pan for 4-5 minutes per side until cooked through.
– Oven: Bake at 400°F (205°C) for 15-20 minutes until internal temperature reaches 165°F.
– Indoor Grill Pan: Heat over medium-high heat and grill as you would outside.
Grilling chicken tenders is an easy way to enjoy a flavorful, healthy meal in under 15 minutes. With a good marinade, proper grill temperature, and some simple tips, you’ll have juicy, perfectly cooked chicken tenders every time. So fire up the grill, experiment with flavors, and enjoy!
Juicy, tender chicken tenders grilled to perfection are just a few simple steps away-happy grilling!