Grilled Orange Chicken Fingers
Cook Time: 6 minutes | Prep Time: 20 minutes | Total Time: 26 minutes
Recipe Category: Chicken Breast
Servings: 4
Description:
These Grilled Orange Chicken Fingers are the perfect combination of sweet, savory, and citrusy goodness. With a marinade made from Dijon mustard, honey, and fresh orange juice, these chicken strips are tender, juicy, and bursting with flavor. Whether you’re looking for a quick family dinner, a healthy meal for a busy weeknight, or a fun and easy way to introduce citrus to your kids, these chicken fingers are sure to please. Ready in under 30 minutes, this recipe is not only healthy but also packed with protein.
Ingredients
| Ingredient | Quantity |
|---|---|
| Boneless, skinless chicken breasts | 1 (about 1 lb) |
| Dijon mustard | 1 1/2 tablespoons |
| Fresh orange juice | 1 1/2 tablespoons |
| Honey | 1 1/2 tablespoons |
| Fresh ground black pepper | 1/2 teaspoon |
| Salt | To taste |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 173.3 kcal |
| Fat Content | 2.7 g |
| Saturated Fat | 0.6 g |
| Cholesterol | 65.8 mg |
| Sodium | 137.4 mg |
| Carbohydrates | 9.5 g |
| Fiber | 0.3 g |
| Sugars | 9 g |
| Protein | 26.6 g |
Instructions
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Prepare the Chicken:
Begin by cutting the boneless, skinless chicken breasts crosswise into ¾-inch wide strips. This helps them cook evenly and quickly, making them perfect for grilling or broiling. You should end up with about 8-12 strips depending on the size of your chicken breast. -
Make the Marinade:
In a medium-sized mixing bowl, whisk together the Dijon mustard, fresh orange juice, honey, sesame oil (optional), and fresh ground black pepper. Mix well until the ingredients are fully combined and the marinade is smooth. The combination of mustard and honey will create a slightly tangy, sweet coating for the chicken, while the orange juice adds a refreshing citrus kick. -
Marinate the Chicken:
Add the chicken strips to the bowl with the marinade and toss gently to ensure each piece is well-coated. Once all the chicken is covered, cover the bowl with plastic wrap or a lid and refrigerate for about 15 minutes. This short marination time allows the flavors to infuse without becoming too overpowering. -
Prepare the Grill or Broiler:
While the chicken is marinating, prepare your grill or preheat your broiler. If using a grill, make sure it is preheated to medium-high heat. For the broiler, set it to high and position an oven rack about 6 inches from the heat source.Lightly oil the grill rack or coat it with non-stick cooking spray to prevent the chicken from sticking.
-
Grill or Broil the Chicken:
After the marinating time is up, remove the chicken strips from the marinade, discarding any remaining liquid. Arrange the chicken strips in a single layer on the grill or under the broiler. Grill or broil the chicken for about 2 to 3 minutes per side, or until the chicken is fully cooked through and no longer pink in the center. You can check the doneness by cutting into the thickest piece to ensure it’s opaque and juices run clear. -
Season and Serve:
Once the chicken fingers are cooked, season them lightly with salt to taste. Serve immediately, either on their own or with a side of your favorite dipping sauce or salad. These Grilled Orange Chicken Fingers make a great snack, appetizer, or a main dish for a light, healthy meal.
Helpful Tips for Success
- Marination Time: While 15 minutes is sufficient, you can marinate the chicken for up to 30 minutes for a more intense flavor. Just be sure not to over-marinate, as the acidity from the orange juice could begin to break down the chicken if left too long.
- Cooking Method: If you don’t have access to a grill, broiling in the oven works perfectly. Alternatively, you can cook the chicken in a grill pan or sauté it on the stovetop for a similar result.
- Customize the Marinade: If you like a bit of heat, try adding a pinch of chili flakes or a dash of hot sauce to the marinade for a spicy twist.
Why You’ll Love These Grilled Orange Chicken Fingers
- Quick and Easy: With a total prep and cook time of just 26 minutes, these chicken fingers are a fast and convenient dinner option.
- Healthy and Flavorful: The marinade is packed with wholesome ingredients like Dijon mustard, honey, and fresh citrus, making this dish both nutritious and delicious.
- Kid-Friendly: The sweetness from the honey and the tangy orange flavor are sure to win over even the pickiest of eaters, making it a perfect choice for family meals.
- High in Protein: Each serving provides over 26 grams of lean protein, making this dish a great option for anyone looking to maintain a healthy diet or build muscle.
Keywords: Chicken, Poultry, Citrus, Fruit, Meat, Lactose Free, High Protein, Healthy, Kid Friendly, Free of Dairy, High in Protein, Summer, Broil/Grill, Under 30 Minutes, Oven, Beginner Cook, Easy
