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marinated chicken tenders served on a white plate with lemon wedges and sesame seeds.
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4.63 from 8 votes

Marinated Chicken Tenders

These marinated chicken tenders are easy to make and versatile. You can cook them in the pan or on a grill.
Prep Time5 minutes
Cook Time8 minutes
Additional Time1 hour
Total Time1 hour 13 minutes
Course: Chicken Breast
Cuisine: American
Servings: 4 servings
Calories: 304kcal
Author: Adina

Ingredients

  • 1 lb chicken tenders Note 1
  • juice of ½ lemon about 2 tablespoons
  • 2 teaspoons honey
  • 2 garlic cloves
  • ½ teaspoon sweet paprika powder
  • ½ teaspoon smoked paprika powder Note 2
  • 3 tablespoons olive oil Note 3
  • ½ teaspoon fine sea salt
  • ⅛ teaspoon ground black pepper Note 4
  • 1 tablespoon fresh parsley chopped, optional
  • 2 teaspoons toasted sesame seeds optional
US - EU

Instructions

Marinate chicken:

  • Marinade: Mix lemon juice, honey, grated garlic cloves, both kinds of paprika, olive oil, salt, and pepper in a large bowl or shallow baking dish (ceramic or glass).
    1 lb chicken tenders + juice of ½ lemon + 2 teaspoons honey + 2 garlic cloves + ½ teaspoon sweet paprika powder + ½ teaspoon smoked paprika powder + 3 tablespoons olive oil + ½ teaspoon fine sea salt + ⅛ teaspoon ground black pepper
  • Marinate chicken: Add chicken tenders and turn several times to coat all over. Cover the bowl or dish. Let marinate in the fridge for at least 30 minutes and up to 4 hours. Turn in the marinade halfway through.

Grill pan:

  • Heat the pan very well on medium-high heat.
  • Cook: Add the strips and cook for about 3-4 minutes on each side until the juices run clear and the chicken reaches an internal temperature of 165°F/ 74°C.
  • Transfer to a (warm) plate and rest for about 2 minutes before serving. Sprinkle with chopped parsley and sesame seeds if desired.
    1 tablespoon fresh parsley + 2 teaspoons toasted sesame seeds

Outdoor grill:

  • Preheat the grill to about 375°F/ 190°C and brush it lightly with oil.
  • Cook the chicken tenders for about 3-4 minutes on each side until the juices run clear and the chicken reaches an internal temperature of 165°F/ 74°C.
  • Rest for 2 minutes before serving. Sprinkle with chopped parsley and sesame seeds if desired.

Notes

  1. The nutrition is calculated considering only 2 tablespoons of oil, as a lot of the marinade will remain in the bowl.
  2. Paprika: My smoked paprika is sweet as well. You can use hot to taste.
  3. Oil: I prefer mild-tasting olive oil, something fruity, not too bitter. Neutral-tasting vegetable oil is fine as well.
  4. Herbs: Add about 1 teaspoon of dried herbs to the marinade. Rosemary, thyme, or oregano are great.

Nutrition

Serving: 1/4 of the dish | Calories: 304kcal | Carbohydrates: 13g | Protein: 36g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 9g | Cholesterol: 96mg | Sodium: 386mg | Fiber: 1g | Sugar: 10g