Citrus-Soy Marinated Grilled Chicken Tenders
Citrus-Soy Marinated Grilled Chicken Tenders are juicy and flavorful, thanks to a bright lemon and soy marinade rounded out with brown sugar and garlic. Each bite balances tangy, lightly sweet notes with smoky char from the grill. Serve them hot for dinner with simple sides, or chill and slice for meal-prep salads, wraps, and sandwiches.
- Prep10 mins
- Cook5 mins
- Serves8
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Citrus-Soy Marinated Grilled Chicken Tenders, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactPoor
- 35 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 91 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 17
- Heart Health
- 49
- Metabolic
- 10
- Digestive
- 28
- Inflammatory
- 54
- Performance
- 38
- General Wellness
- 1
Whisk the water, soy sauce, olive oil, lemon juice, brown sugar, and garlic in a large glass or ceramic bowl. Add the chicken tenders and toss to coat evenly. Cover the bowl with plastic wrap and refrigerate to marinate for at least 3 hours.
- 2
Preheat an outdoor grill to high heat and lightly oil the grate.
- 3
Remove the chicken from the marinade and shake off any excess. Discard the remaining marinade.
- 4
Place the chicken on the preheated grill; reduce the heat to low. Grill for 1 minute, then flip and grill until the centers are no longer pink and the juices run clear, 4 to 6 minutes. An instant-read thermometer inserted into the centers should register at least 165 degrees F (74 degrees C).
- Calories 90.94 kcal Low Source 5%
- Protein 12.14 g Good Source 24%
- Carbohydrate 3.05 g 1%
- Total Fat 3.43 g Low Source 4%
- Saturated Fat 0.46 g Low Source 2%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 22.68 mg Moderate 8%
- Sodium 918.96 mg High 40%
- Dietary Fiber 0.01 g Low Source 0%
- Total Sugars 1.53 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 2.34 mg Low Source 0%
- Iron 0.19 mg Low Source 1%
- Potassium 4.27 mg Low Source 0%
- Vitamin A 0.0 mcg Low Source 0%
- Vitamin C 0.35 mg Low Source 0%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Soy 🌱
- Garlic 🧄
About This Recipe
Citrus Soy Marinated Grilled Chicken Tenders is made with 7 ingredients and serves 8. It takes about 15 mins and is rated easy. Key ingredients include Brown Sugar, Chicken Tenderloin, Garlic, and Lemon Juice. Each serving provides about 90.94 kcal, and is a good source of protein.
Recipe Questions
- What is Citrus-Soy Marinated Grilled Chicken Tenders made of?
- The main ingredients are Brown Sugar, Chicken Tenderloin, Garlic, Lemon Juice, Olive Oil. The full list of 7 is above.
- How long does it take to make Citrus-Soy Marinated Grilled Chicken Tenders?
- About 15 mins in total: 10 mins to prepare and 5 mins to cook.
- How many calories are in one serving?
- One serving provides about 90.94 kcal. The full nutrition breakdown is above.
- Is Citrus-Soy Marinated Grilled Chicken Tenders easy to make?
- This recipe is rated easy, with 7 ingredients and 4 steps.
- Is Citrus-Soy Marinated Grilled Chicken Tenders healthy?
- Citrus-Soy Marinated Grilled Chicken Tenders has an easyChef Pro health score of 39/100. Per serving, it provides 90.94 calories and 12.14 g of protein, or 24% of the Daily Value. Worth noting per serving: sodium at 918.96 mg (40% of the Daily Value). It contains Citrus, Soy and Garlic, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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