A simple sauce made from fresh herbs transforms simple grilled chicken into a weeknight masterpiece.Chicken breast is a great source of lean protein. Contrary to popular belief, chicken has the same amount of dietary cholesterol as other meats, but it is lower in saturated fat.

Catherine Broihier, MS, RD, and Kimberly Mayone
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Preheat grill.

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  • For marinade, zest the entire lemon (yellow part only, about 1 tablespoon), and place zest in a large mixing bowl. Add juice (3 tablespoons) of the lemon to bowl (don't worry if seeds are also added). Add 1 tablespoon olive oil, 1/2 teaspoon salt, 1/4 teaspoon pepper, and sugar; stir to combine. Add chicken tenders; stir to coat with marinade. Set aside to marinate for 15 minutes.

  • While the chicken marinates, make the sauce: Combine all sauce ingredients in a blender. Cover and blend on medium speed until smooth, about 20-30 seconds. Set sauce aside.

  • Using tongs, place marinated chicken on the grill; discard marinade. Cook about 4 minutes; flip the tenders and cook an additional 3-5 minutes or until cooked through. Divide tenders among 6 plates (about 2 tenders each), and drizzle each portion with 1 tablespoon sauce. Garnish with lemon slices. Store leftover sauce, covered, in refrigerator up to 3 days.

Nutrition Facts

176 calories; fat 8g; saturated fat 1g; mono fat 5g; poly fat 1g; protein 23g; carbohydrates 2g; fiberg; cholesterol 63mg; iron 1mg; sodium 176mg; calcium 21mg.