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.
|Prep Time:||35 minutes|
|Ready in:||35 minutes|
|Ease of Prep:||Easy|
|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.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.
Health Advantages: low calorie, low carb, low sat fat, low sodium, heart healthy, healthy weight, gluten free diet.
|Servings Per Recipe: 4|
|Amount Per serving|
|Calories:||152 cal||Carbohydrate Servings:||0|
|Carbohydrates:||3 g||Dietary Fiber:||1 g||Cholesterol:||67 mg|
|Fat:||4 g||Sodium:||290 mg||Saturated Fat:||0 g|
|Protein:||27 g||Potassium:||105 mg||Monounsaturated Fat:||2 g|
|Nutrition Bonus:||Vitamin A (15% daily value).|
|Exchanges:||3 1/2 lean meat, 1/2 fat|