Welcome to a journey of taste with this Grilled Chicken Tenderloin recipe that is not only simple but incredibly flavorful. Whether you're hosting a barbecue, preparing a quick family dinner, or simply craving something delicious, this recipe promises to impress with minimal effort. Here’s how you can master the art of grilling chicken tenderloins to perfection.
Ingredients
- 1 pound of chicken tenderloins
- 3 tablespoons of olive oil
- 1 tablespoon of lemon juice
- 2 cloves of garlic, minced
- 1 teaspoon of dried thyme
- 1 teaspoon of paprika
- 1 teaspoon of salt
- ½ teaspoon of black pepper
- Fresh herbs like parsley or cilantro for garnish (optional)
Marinade Preparation
To ensure your chicken tenderloins are juicy and packed with flavor, start with a well-balanced marinade:
- In a mixing bowl, combine olive oil, lemon juice, minced garlic, thyme, paprika, salt, and pepper.
- Whisk these ingredients until they form a cohesive marinade.
- Place the chicken tenderloins in the bowl, ensuring each piece is thoroughly coated.
- Cover and let it marinate in the refrigerator for at least 30 minutes, or up to 2 hours for a deeper flavor.
Grilling Steps
Once your chicken has had time to absorb the flavors, follow these steps to grill it:
- Preheat your grill to medium-high heat.
- Oil the grill grates lightly to prevent the chicken from sticking.
- Remove the chicken from the marinade, letting excess drip off.
- Place the tenderloins on the grill. Grill for about 3-4 minutes on each side or until the internal temperature reaches 165°F (75°C).
- Let the chicken rest for a few minutes after grilling to keep it moist.
Serving Suggestions
Here are some delightful ways to serve your grilled chicken tenderloins:
- On a bed of fresh greens as a salad topping.
- Alongside grilled vegetables like zucchini, bell peppers, and asparagus.
- In a wrap or sandwich with your favorite condiments.
- As part of a hearty grain bowl with quinoa or farro.
✨ Note: Allowing the chicken to rest post-grill helps in reabsorbing the juices, making it more succulent.
Variation Ideas
If you're looking to mix things up, here are some variation ideas:
- Spicy Rub: Add cayenne pepper or chili flakes to the marinade for a spicy kick.
- Herb Blend: Experiment with different herbs like rosemary, oregano, or basil.
- Citrus Twist: Incorporate zest from oranges or limes for a zesty flavor.
Nutritional Information
| Ingredient | Calories | Fat (g) | Protein (g) | Carbs (g) |
|---|---|---|---|---|
| Chicken Tenderloin (100g) | 165 | 3.6 | 31 | 0 |
| Marinade (Olive Oil, Lemon, Spices) | 70 | 8 | 0 | 1 |
| Total (Approx.) | 235 | 11.6 | 31 | 1 |
This recipe offers a low-carb, high-protein meal that's perfect for those watching their calorie intake. With grilling, you minimize the need for added fats, keeping the dish both lean and flavorful.
Embarking on this culinary adventure with grilled chicken tenderloin provides not only a delicious meal but also a versatile protein option that can be adapted to various diets and cuisines. With its simple preparation and the potential for numerous flavor variations, it's a must-have in your recipe collection. Enjoy the process of grilling, savor the juicy tenderloins, and indulge in the compliments from your family and friends.
Can I use frozen chicken tenderloins?
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Yes, you can use frozen chicken tenderloins, but ensure they are completely thawed before marinating to allow the flavors to penetrate evenly.
How long should I marinate the chicken for best results?
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Marinating for at least 30 minutes is recommended, but for richer flavor, marinate for up to 2 hours. Over-marinating can make the chicken texture mealy due to the acidic components in the marinade.
What are some good side dishes to serve with grilled chicken tenderloin?
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Consider serving these chicken tenderloins with grilled corn on the cob, a quinoa salad, or roasted root vegetables for a balanced meal. A simple coleslaw or potato salad can also complement the grilled flavor nicely.
Is it safe to eat chicken tenderloins with a slight pink color?
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If the internal temperature of the chicken reaches 165°F (75°C), it is safe to eat even if it appears slightly pink due to the grilling process or certain breeds of chicken.
Can I make this recipe without a grill?
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Absolutely! You can use a grill pan on your stovetop or even bake the marinated chicken in the oven at 400°F (200°C) for about 15-20 minutes or until fully cooked.
