Healthy Recipes - Grilled Chicken Tenders with Cilantro Pesto

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Grilled Chicken Tenders with Cilantro Pesto

EW (Test Kitchen)

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.

Servings: 4 servings
Total Time: 35 minutes
Ease of Preparation: Easy
Health: Low Calorie, Low Carb, Low Sat Fat, Low Sodium, Heart Healthy, Healthy Weight

Ingredients:

Grilled Chicken Tenders with Cilantro Pesto
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)

Steps:

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.

Nutrition: (Per serving)

Calories - 152
Carbohydrates - 3
Fat - 4
Saturated Fat - 0
Monounsaturated Fat - 2
Protein - 27
Cholesterol - 67
Dietary Fiber - 1
Potassium - 105
Sodium - 290
Nutrition Bonus - Vitamin A (15 daily value).

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.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.

Related Links:

• Healthy Chicken Recipes, Menus and Cooking Tips
• Romaine Salad with Chicken, Apricots & Mint

EatingWell

This news arrived on: 05/27/2008

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