Day 4 Lunch: Grilled Ranch Chicken Tenders + Steamed Cauliflower Rice
Prep Time:
5 minutes
Cook Time:
10-12 minutes
Serves:
1
Level:
Beginner
About the Recipe
Juicy, seasoned chicken tenders grilled to perfection, served with creamy ranch dressing for dipping and a light, fluffy side of steamed cauliflower rice. This easy, protein-packed meal is a hit with kids and adults alike.
Ingredients
Grilled Chicken Tenders:
6-8 oz chicken tenders (about 4-5 pieces)
1 tablespoon olive oil or melted butter
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
½ teaspoon garlic powder (optional)
½ teaspoon smoked paprika (optional for added depth)
Ranch Dressing:
2 tablespoons ranch dressing (sugar-free, keto-friendly)
¼ teaspoon garlic powder or onion powder (optional for extra flavor)
Steamed Cauliflower Rice:
1 cup cauliflower rice (fresh or frozen)
1 tablespoon butter or olive oil
Pinch of sea salt
Pinch of freshly ground black pepper
Preparation
Prepare the Chicken Tenders:
Preheat Grill or Skillet:
Preheat the grill to medium-high heat or heat a cast-iron skillet over medium heat.
Season the Chicken:
Pat the chicken tenders dry with paper towels.
In a bowl, toss the chicken tenders with olive oil, sea salt, black pepper, garlic powder, and smoked paprika (if using).
Grill the Chicken:
Grilling Option: Place the chicken tenders on the grill and cook for 4-5 minutes per side until the internal temperature reaches 165°F (74°C).
Pan-Searing Option: Add the chicken to a hot skillet and cook for 4-5 minutes per side until golden brown and cooked through.
Rest and Plate:
Remove the tenders from the heat and let them rest for 1-2 minutes before serving.
Prepare the Ranch Dressing:
Portion the Ranch:
Pour the ranch dressing into a small dish for dipping.
Optional Flavor Boost:
Mix in a pinch of garlic powder or onion powder for extra flavor.
Prepare the Cauliflower Rice:
Steam the Cauliflower Rice:
Fresh Cauliflower: Add cauliflower rice to a steamer basket over boiling water and steam for 3-4 minutes until tender.
Frozen Cauliflower: Microwave for 3-4 minutes, stirring halfway through, until heated through.
Season the Rice:
Transfer the steamed cauliflower rice to a bowl.
Add butter or olive oil and season with sea salt and black pepper.
Fluff and Serve:
Fluff the cauliflower rice with a fork before serving.
Assemble and Serve:
Plate the Chicken and Cauliflower Rice:
Arrange the grilled chicken tenders on a plate.
Place the steamed cauliflower rice on the side.
Add the Ranch Dressing:
Add the small dish of ranch dressing for dipping.
Ways to Get Kids Involved:
Season the Chicken: Let the kids sprinkle the spices and toss the chicken tenders.
Stir the Ranch Dip: Have them mix the ranch with extra seasoning for added fun.
Fluff the Cauliflower Rice: Let them fluff the cauliflower rice after steaming.
Taste Test the Dip: Allow them to taste the dip and decide if it needs more seasoning.
Name the Dish: Encourage them to name their meal, such as “Chicken Dipper Delight” or “Rice and Ranch Fun.”
Simple Flavor Boost Options (Optional):
Buffalo Ranch Dip: Add a few drops of sugar-free hot sauce to the ranch for a spicy twist.
Parmesan and Herb Sprinkle: Top the cauliflower rice with grated Parmesan and fresh herbs for extra flavor.
Garlic Butter Finish: Drizzle garlic butter over the chicken tenders for added richness.
Lemon Zest on Chicken: Add fresh lemon zest over the chicken just before serving for brightness.
Balsamic Glaze for the Veggies: Drizzle a sugar-free balsamic glaze over the cauliflower rice for a tangy touch.
Smoked Paprika and Thyme on Cauliflower: Sprinkle smoked paprika and thyme over the cauliflower for extra depth.
Recipes Created by BloodSugarChef.com
Meal Plan by American Diabetes Society