Chicken tenders are my go to choice for quick and easy weeknight meals. They cook fast and stay moist, especially when combined with a marinade. Most of the ingredients are simple pantry staples and you can swap dried herbs for fresh if that’s all you have. For a vegetarian option, I use strips of extra-firm tofu so for this post, I decided to use both. You see both tofu strips and chicken tenders in the pictures below. This recipe was inspired by a wonderful cookbook, Small Victories by Julia Turshen.
Herby Chicken Tenders with Mustard and Lemon
Ingredients
1 garlic clove, minced
2 tablespoons minced fresh Italian parsley or 1 tablespoon if using dried
1 tablespoon minced fresh sage or 1 teaspoon if using dried
2 lemons divided for the zest and juice of 1 lemon, plus 1 lemon cut into wedges for serving
1 tablespoon Dijon mustard
2 tablespoons seeded mustard
1 teaspoon honey
1/4 cup extra-virgin olive oil
1 1/2 pounds chicken tenders
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
Chopped parsley for garnish (optional)
Directions
- In a large bowl, whisk together garlic, parsley, sage, lemon zest and lemon juice, mustards, honey, olive oil and salt and pepper. Add the chicken and toss to coat the chicken. Marinate in the refrigerator for 30 minutes to 1 hour.
- Using a non-stick grill pan, heat on medium-high heat. Add chicken pieces and grill on one side until crispy and brown, about 3-4 minutes. Flip over and cook on other side for another 3-4 minutes.
- Serve with lemon wedges and a sprinkle of chopped parsley, if desired.
Recipe adapted from the cookbook, Small Victories by Julia Turshen
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Judy Matusky, RDN, LDN 