Low Fat Diva Blog

Low Fat recipes,cooking with beer/hops, adventures

Chicken Tenders The New Chicken “Wing” February 4, 2011

Filed under: Low Fat Diva Blog,Main Dishes & Sandwiches — lowfatdiva @ 12:41 pm

As many Americans are preparing for the big game this weekend, the subject of “what to cook” comes up a great deal!  Chicken wings, pizza, chips, dip, beer, etc. is the usual norm for football parties.  I have given your recipes to lower the fat content for dips and pizza, told you about low fat chips that are on the market (Snack Factory Pretzels and Baked Lays).   Well, now I”m about to break the myth of only having chicken wings at a party!  I’m promoting chicken tenders to be the new “chicken wing”!  Wings are so high in fat, tenders are not.  Chicken tenders are just that, tender and absorb tons of flavor when you marinate them.    I’m sharing two great marinade recipes with you to get you started and I”m sure once you dig through your own wing recipes, you will find how easy it is to convert them over to tender recipes.       Enjoy:)  Send comments/questions to 1lowfatdiva@gmail.com

Tequila -Lime

2-3 # chicken tenders

1 tsp. grated lime zest

1/4 cup lime juice

1/4 cup tequila  (you can leave out if you choose to – no worries)

1 Tlb. agave syrup (also called nectar)

1 tsp. cumin

1 tsp. adobe sauce

3 Tlb. finely chopped fresh cilantro

Mix everything together but the tenders together  in a bowl and stir to make sure all ingredients are incorporated.  Take tenders and place in zip lock bag.  Add sauce to bag, seal well and knead the sauce around the bag to cover the tenders.   Let marinade for about at least an hour (but never over night) in frig.

Remove tenders from bag and place on grill med high (you can also bake the tenders at 350 on a cooking sheet that has been sprayed with Pam).  Be careful not to over cook your tenders because they will cook alot quicker than other chicken items.  It helps to have a meat probe handy.  Turn the tenders half way through cooking.  For more flavor, you can baste the marinade onto the tenders as they are cooking on the grill or when you turn the tenders half way through the baking process.  Enjoy!

Caribbean Tenders

2 Tlb. soy sauce

2 Tlb. honey

2 Tlb. brown sugar

1 Tlb. white sugar

1 tsp. fennel seeds

1tsp. cayenne pepper

1 tsp. allspice

1 tsp. dried thyme

1/2 tsp. ground ginger

2 cloves chopped garlic

2 scallions chopped

2 Tlb. apple cider vinegar

2 Tlb. lime juice

2 Tlb. orange juice

2-3 pounds chicken tenders

Combine all the ingredients but the tenders in a bowl.  Whisk until mixed well.  Place tenders in a zip lock bag and add marinade.  Refrigerate for at least 1 hour or more (not over night).

Remove tenders from the zip lock bag and place on a cooking sheet that has been sprayed with Pam (or you can place the tenders on a grill).  Bake at 350 for about 15 min.  While wings are baking, take marinade and place in a small saucepan over medium heat and cook until the marinade has reduced down by at least 1/3.  Should take about 10 min.  Remove the tenders from the oven, brush marinade over them and return to oven that has been set to 400.  The tenders will only have a short time left to cook so watch them carefully!

NOTE:  It’s hard to give exact times for baking/grilling of the chicken tenders.  Size of the tenders will matter a great deal!  You will need to test them with a meat thermometer/meat probe.


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s