Name: Balsamic, Dijon, and Garlic Marinated Chicken Tenders
Prep time: 10 min
Cook time: 45 min
Yield: 2077.3 grams
Ingredients: 4 lb chicken tenderloins 1792g; 1/4 cup balsamic vinegar 60g; 1/4 cup dijon mustard 60g; 8 frozen garlic cubes 40g, or minced cloves; 3 Tbsp. brown sugar 36g; 2 Tbsp. soy sauce 30g; 1 tablespoon of oil, olive, salad or cooking (14 g); 1 tbsp of spices, chili powder (8 g); 1 tbsp of spices, paprika (7 g); 1 Tbsp. oregano; 1 tbsp of salt, table (18 g)

Ingredients

or4 lb chicken tenderloins 1792g

or1/4 cup balsamic vinegar 60g

or1/4 cup dijon mustard 60g

or8 frozen garlic cubes 40g, or minced cloves

or3 Tbsp. brown sugar 36g

or2 Tbsp. soy sauce 30g

or1 tablespoon of oil, olive, salad or cooking (14 g)

or1 tbsp of spices, chili powder (8 g)

or1 tbsp of spices, paprika (7 g)

or1 Tbsp. oregano

or1 tbsp of salt, table (18 g)

Preparation

Trim the tendons and any unwanted bits off of tenderloins. People love the fork trick! (Google it if you’d like!) But I prefer to simply cut a little triangle out of my tenderloins and move on. Doesn’t need to be perfect!

Combine the remaining ingredients to form your marinade and pour it over the chicken in a resealable bag or container. You can refrigerate for several hours – overnight. OR if you’re more pressed for time, I like to let it marinate for about 30 minutes on my counter before grilling. If storing in the fridge, remove the chicken about 20-30 minutes before grilling to allow it to come to room temperature for more even cooking.

Pre-heat and carefully oil your grill. Sprinkle chicken with a fresh pinch of kosher salt and a little cracked pepper. Cook over medium-high heat for about 2-3 minutes per side or until chicken reaches an internal temperature of 165°F.

Notes For breasts: I love to butterfly my breasts for even cooking. Grill for about 4 minutes per side or to 165°F. GF/DF: Yes! Just make sure to use gluten-free soy sauce. Search Lillie Eats and Tells Balsamic, Dijon, and Garlic Marinated Chicken Tenders

Nutritional information

	Per 100 g	Per portion (173 g)	% DRI
Energy	126 kcal	219 kcal	11 %
Fat	3 g	5 g	8 %
Fatty acids, total saturated	1 g	1 g	5 %
Cholesterol	63 mg	109 mg	36 %
Sodium	517 mg	896 mg	37 %
Carbohydrate	4 g	6 g	2 %
Sugars	2 g	4 g
Fiber	0 g	1 g	3 %
Protein	20 g	35 g

Recipes ofanjee barber

Let food be thy medicine

Balsamic, Dijon, and Garlic Marinated Chicken Tenders

Thursday, June 25, 2026