Lemon grilled chicken tenders

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Grilled chicken tenders - tasty chicken tender goujons baked in a breadcrumb mix

Are chicken nuggets one of your kids favourite foods? If so they might love these chicken tenders! Prepared in a lemon marinade and coated in a crunchy breadcrumb crust, they’re grilled in an oven for a healthy and tasty meal. They work great for family dinners, party food or even tea times after playdates.

Summary

Prep: 5 minutes
Cooking: 25 minutes
Ages: Toddlers to Teens
Difficulty: Easy peasy
Makes: 3 servings

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Grilled chicken tenders - tasty chicken tender goujons baked in a breadcrumb mix

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

  1. Beat the egg with the oil and lemon in a bowl.
  2. 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.
  3. 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.
  4. Preheat the oven to 200°C. Grease an oven tray with oil spray or olive oil.
  5. 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.
  6. Lay them on the tray so that each chicken tender has its own space.
  7. Drizzle 1 tablespoon olive oil over them.
  8. Bake for 25 minutes or until golden, turning at half time.
  9. Make the yoghurt dip by mixing the yoghurt with honey and paprika.
  10. Serve your chicken tenders with your dip and your favourite sides.

Lemon grilled chicken tenders – our step by step guide:

1

Grilled chicken tenders - tasty chicken tender goujons baked in a breadcrumb mix
1

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.

2

Grilled chicken tenders - tasty chicken tender goujons baked in a breadcrumb mix
2

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.

3

Grilled chicken tenders - tasty chicken tender goujons baked in a breadcrumb mix
3

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.

4

Grilled chicken tenders - tasty chicken tender goujons baked in a breadcrumb mix
4

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.

5

Grilled chicken tenders - tasty chicken tender goujons baked in a breadcrumb mix
5

Make the yoghurt dip

In a bowl mix the yoghurt, honey and paprika. Stir until well combined.

6

Grilled chicken tenders - tasty chicken tender goujons baked in a breadcrumb mix
6

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!

 

Grilled chicken tenders - tasty chicken tender goujons baked in a breadcrumb mix

 

Grilled chicken tenders - tasty chicken tender goujons baked in a breadcrumb mix

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5 from 7 votes

Lemon grilled chicken tenders

Are chicken nuggets one of your kids favourite foods? If so they might love these chicken tenders! Prepared in a lemon marinade and coated in a crunchy breadcrumb crust, they’re grilled in an oven for a healthy and tasty meal. They work great for family dinners, party food or even tea times after playdates.
Course Main Course
Cuisine American
Keyword chicken goujons, chicken nuggets, grilled chicken tenders
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings 3 servings
Author Mas & Pas

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.