chicken tenders

Spice-Rubbed Chicken Tenders with Cilantro Dipping Sauce

Spice-Rubbed Chicken Tenders with Cilantro Dipping Sauce


Who says chicken tenders are just for kids? These are grease-free and light on the sodium and calories! Packed with the perfect herb and the lean chicken protein, you don’t have to push away your chicken tender cravings now. To top it all off, the cool green cilantro dipping sauce adds that perfect kick.



  • 1 teaspoon chili powder
  • 1 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 1 pound chicken breast tenders
  • 1/2 cup cilantro sprigs
  • 1/4 cup parsley sprigs
  • 1/4 cup blanched slivered almonds
  • 1 clove garlic
  • 1 serrano chile pepper, seeded (wear plastic gloves when handling)
  • 1/8 teaspoon salt
  • 2 tablespoon lime juice
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons water
  • Sprig cilantro, for garnish


  1. Coat a grill rack or broiler-pan rack with cooking spray. Preheat the grill or boiler.
  2. In a cup, combine the chili powder, cumin, and salt.
  3. Cut two 1/2″-deep slashes on each side of the chicken tenders.
  4. Rub the spice mixture over the chicken, pressing it into the slits.
  5. Place the chicken in a baking pan and coat completely with cooking spray. Let stand for 10 minutes.
  6. In a food processor, combine the cilantro, parsley, almonds, garlic, chile pepper, and salt. Process until chopped.
  7. While the processor is running, add the lime juice and oil through the feed tube, stopping the machine once or twice to scrape down the sides of the container until the sauce is smooth.
  8. Pour the sauce into a bowl.
  9. Stir in the water, cover, and chill until ready to serve.
  10. Place the chicken on the prepared rack and grill or broil 6″ from the heat, turning several times, for 15 minutes, or until a thermometer inserted in the thickest portion registers 170°F and the juices run clear.
  11. Serve with the sauce and garnish with the cilantro.


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