Summary
Prep: 5 minutes
Cooking: 25 minutes
Ages: Toddlers to Teens
Difficulty: Easy peasy
Makes: 3 servings
What is a chicken tender?
A chicken tender is a particular cut of meat. They are the little strips of meat which you find on the underside of a chicken breast. It’s loosely connected to the chicken breast. The meat tends to be softer and more tender, hence the name.
If you don’t have chicken tenders, you can substitute them with chicken breasts which is cut into strips.
Are grilled chicken tenders healthy?
Grilled chicken tenders are a healthy source of lean protein. By grilling them rather than frying them we have also cut back on the amount of oil that they absorb when cooking to make them that little bit healthier.
Ingredients
Chicken tenders:
- 250 grams chicken tenders (or 2 chicken breasts cut into strips)
- 1 tablespoon olive oil
Egg dip:
- 1 large egg
- 1 tablespoon olive oil
- 1 teaspoon lemon juice
Breadcrumb mixture:
- 80 grams breadcrumbs
- ½ garlic clove, minced
- ½ teaspoon mild paprika
- ¼ teaspoon salt
Yogurt and honey dip:
- 150 grams natural Greek yoghurt
- 1 tablespoon honey
- Pinch of mild paprika
Instructions
- Beat the egg with the oil and lemon in a bowl.
- Add in the chicken tenders and submerge in the marinade. Cover with cling film and leave in the fridge for 20 minutes if time allows.
- In a mixer, blend all the ingredients for the breadcrumb coating – breadcrumbs, garlic, mild paprika and salt – until you get a fine crumb texture. Empty it onto a plate or shallow bowl.
- Preheat the oven to 200°C. Grease an oven tray with oil spray or olive oil.
- Lift each chicken tender out of the egg mixture. Shake off any excess and roll it around in the breadcrumbs. Make sure it’s coated in the breadcrumb mixture on all sides.
- Lay them on the tray so that each chicken tender has its own space.
- Drizzle 1 tablespoon olive oil over them.
- Bake for 25 minutes or until golden, turning at half time.
- Make the yoghurt dip by mixing the yoghurt with honey and paprika.
- Serve your chicken tenders with your dip and your favourite sides.
Lemon grilled chicken tenders – our step by step guide:
Marinate the chicken
Create the lemon chicken marinade by beating one egg in a bowl with olive oil and lemon juice.
Add the chicken tenders and dunk until covered. If you have time marinate in the fridge for 20 minutes before cooking.
Blend the breadcrumb mixture
Put the breadcrumbs, garlic, paprika and salt in a blender and mix until fine.
Pour it out onto a shallow bowl or plate.
Coat the chicken tenders
Remove each chicken tender from the lemony egg marinade. Shake them off and roll them around in the fine breadcrumb mixture.
Lay them out on a greased oven tray. Preheat the oven to 200°C.
Drizzle the chicken tenders with olive oil and grill
Take 1 tablespoon of olive oil and drizzle it evenly over your chicken tenders. You can also use oil spray if you prefer.
Place on the middle shelf of the oven and grill for 25 minutes. Turn them over when they’re half done. When they look golden and crunchy remove from the oven.
Make the yoghurt dip
In a bowl mix the yoghurt, honey and paprika. Stir until well combined.
Serve with dip and chopped veggies
Serve up your crunchy grilled chicken tenders with your yogurt dip and chopped vegetables or your favourite sides.
Enjoy for a yummy family dinner or kids party food!
Lemon grilled chicken tenders
Ingredients
Chicken tenders
- 250 grams chicken tenders (you can substitute with 2 chicken fillets cut into strips)
- 1 tablespoon olive oil
Egg marinade
- 1 large egg
- 1 tablespoon olive oil
- 1 teaspoon lemon juice
Breadcrumb mixture
- 80 grams breadcrumbs
- 0.5 garlic clove minced
- 0.5 teaspoon mild paprika
- 0.25 teaspoon salt
Yogurt and honey dip
- 150 grams natural Greek yoghurt
- 1 tablespoon honey
- pinch mild paprika
Instructions
-
Beat the egg with the oil and lemon in a bowl.
-
Add in the chicken tenders and submerge in the marinade. Cover with cling film and leave in the fridge for 20 minutes if time allows.
-
In a mixer, blend all the ingredients for the breadcrumb coating – breadcrumbs, garlic, mild paprika and salt – until you get a fine crumb texture. Empty it onto a plate or shallow bowl.
-
Preheat the oven to 200°C. Grease an oven tray with oil spray or olive oil.
-
Lift each chicken tender out of the egg mixture. Shake off any excess and roll it around in the breadcrumbs. Make sure it’s coated in the breadcrumb mixture on all sides.
-
Lay them on the tray so that each chicken tender has its own space.
-
Drizzle 1 tablespoon olive oil over them.
-
Bake for 25 minutes or until golden, turning at half time.
-
Make the yoghurt dip by mixing the yoghurt with honey and paprika.
-
Serve your chicken tenders with your dip and your favourite sides.
