Making the Perfect Grilled Chicken!
Grilled chicken is one of my favorite healthy, and flavorful options for an easy dinner throughout the year. But there are some secrets to a perfect piece of grilled chicken.
This recipe uses a South African Smokey BBQ mix from Oil & Vinegar. I love this bold mixture of flavors that creates a medium spicy marinade or rub for this easy grilled chicken that you will want to make all summer and through tailgating season! I did include in the Notes section a great recipe for a home-made herb mixture to try as well.
My two secrets for grilling moist, flavorful and tender meats are surface area and soaking time. Surface area – The more surface area that is in contact with the rub or seasoning, the more flavorful your meat will be. That is why I rarely grill whole chicken breasts, and instead cut them along the length of the breast into strips to increase the surface area of the meat and ensure flavor in every bite.
Soaking time — While meats can be marinated for just 60 minutes, the longer the meats soak in the flavors of the marinade or rub, the better (up to two days for most marinades). I usually let my chicken marinade at least 12 hours or overnight.
Finally, grilling chicken requires a fine line between done and overdone, so when I grill my breast strips, a medium hot grill and 4 minutes on each side usually is enough. Always have a meat thermometer nearby to confirm that the chicken is cooked to 165F.
In the summer I love to serve this chicken recipe with a big green salad and a nice tangy, light dressing. In the fall and winter, I serve it with steamed or sautéed vegetables, or a baked potato. Sooooo, fire up the grill, BE BRAVE, play with some of your favorite rubs, herbs and marinades, and start grilling!
Smoky Grilled Chicken Tenders
2 teaspoons O&V Smoky BBQ mix *
1 ½ tablespoons O&V Roasted Garlic grapeseed oil *
Additional vegetable oil to grease the grill
1 lb chicken tenderloins
I large sweet onion, cut into rounds
1 tablespoon lemon juice
Chopped parsley for garnish
Toss the chicken tenderloins and onion slices with the Roasted Garlic oil and the Smoky BBQ Spice mix. Leave in the refrigerator for 4-12 hours.
Heat the grill on medium-high. Oil the grill grate using a paper towel doused with vegetable oil and brushed onto the grill with tongs
Grill chicken and onions on a medium hot grill for 6-8 minutes, turning once during that time
Remove to a plate, drizzle with lemon juice and garnish with chopped parsley.
Total Active Time: 20 minutes. Marinade: 8-16 hours
* The Oil & Vinegar brand Smoky BBQ mix from South Africa is a unique and delicious rub. You can use an alternative, but remember that the taste and quality of your rub will make all the difference. Here is a homemade option too. You will have extra spice mix to save for another batch of chicken
2 teaspoons Smoked Paprika
1 ½ teaspoon garlic powder
1 teaspoon red chili flakes or ground chipotle peppers
1 teaspoon dried basil
½ teaspoon brown sugar
½ teaspoon dried lemon powder
Salt and fresh cracked pepper to taste
Mix together and store in an airtight container.
The Roasted Garlic grapeseed oil adds an extra layer of flavor to the marinade, but a good quality oil and a teaspoon of minced garlic can be used instead.
Categories: Entrees, Poultry, Gluten-Free, Dairy-Free, Smoked Paprika, Smoky BBQ Spice, Roasted Garlic Grapeseed Oil, Mediterranean Diet, Chicken, Grilled, Rub, Onion, Easy, Tailgate, Grilled Chicken, Lemon juice, Parsley