Grilled Chicken Tenders with Cilantro Pesto - 3g Carbs, 1g Fiber
From: Eating Well Magazine May/June 2008
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.
NUTRITION PROFILE:
Low Calorie | Low Carb | Low Sodium | Low Sat Fat | Heart Healthy |
Diabetes Appropriate | Healthy Weight
Servings: 4
ACTIVE TIME: 35 minutes
TOTAL TIME: 35 minutes
EASE OF PREPARATION: Easy
1/4 cup lime juice
1/4 cup reduced-sodium soy sauce
1 Tbsp canola oil
1 tsp chili powder
1 lb chicken tenders
2 cups loosely packed fresh cilantro leaves (1-2 bunches)
2 scallions, sliced
2 Tbsp toasted sesame seeds (see Ingredient Note)
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.
Servings: 4
Nutrition per Serving:
152 Calories, 4g Fat, 0g Sat, 2g Mono, 67mg Cholesterol, 27g Protein,
3g Carbs, 1g Fiber, 290mg Sodium, 105mg Potassium
Nutrition bonus: Vitamin A (15% daily value)
0 Carbohydrate Serving
Exchanges: 3 1/2 lean meat, 1/2 fat
TIP: 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.
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