Print

Quick Mediterranean Chicken Tenders Recipe

Quick Mediterranean Chicken Tenders Recipe
Print Recipe

Quick Mediterranean Chicken Tenders bring the vibrant flavors of the Mediterranean to your table in under 30 minutes. Juicy chicken tenders marinated with fresh lemon juice, garlic, oregano, paprika, and olive oil create a healthy and flavorful dish that’s perfect for busy weeknights or entertaining guests. This recipe is easy to prepare, packed with lean protein, and pairs wonderfully with Mediterranean-inspired sides for a balanced meal.

Ingredients

Scale

Chicken and Marinade

  • 1 lb boneless chicken tenders
  • 3 tbsp extra virgin olive oil
  • 2 tbsp fresh lemon juice (about 1 lemon)
  • 2 garlic cloves, minced
  • 1 tsp dried oregano
  • 1 tsp paprika
  • 1/2 tsp sea salt
  • 1/4 tsp freshly ground black pepper

Finishing Touches

  • 2 tbsp chopped fresh parsley or basil

Instructions

  1. Prepare the Marinade: In a medium bowl, whisk together extra virgin olive oil, fresh lemon juice, minced garlic, dried oregano, paprika, salt, and pepper. This zesty blend will coat the chicken tenders and infuse them with vibrant flavor.
  2. Marinate the Chicken: Place the chicken tenders into the marinade, tossing to ensure every piece is well coated. Allow them to sit for at least 10 minutes to soak in all the herbs and citrus notes. If time allows, marinate up to 30 minutes for deeper flavor.
  3. Cook the Chicken Tenders: Heat a skillet over medium-high heat and add a splash of olive oil. Lay the chicken tenders in the pan without crowding and cook for 3-4 minutes on each side or until golden brown and cooked through. The chicken should reach an internal temperature of 165°F.
  4. Add Fresh Herbs and Serve: Once cooked, sprinkle the chicken tenders with freshly chopped parsley or basil to add a burst of freshness and a lovely color contrast just before serving.

Notes

  • Consistent Thickness: Pound chicken tenders gently to even thickness so they cook uniformly.
  • Use Fresh Lemon: Always use fresh lemon juice instead of bottled for the brightest citrus flavor.
  • Don’t Overcrowd the Pan: Cook in batches if needed to ensure a nice sear and avoid steaming.
  • Rest Before Serving: Let the chicken rest for 2-3 minutes after cooking to lock in the juices.
  • Marinate Longer for More Flavor: For best results, marinate for at least 30 minutes or up to 2 hours.

Nutrition

Keywords: Mediterranean chicken, chicken tenders, quick dinner, gluten free, healthy chicken recipe, lemon chicken, oregano chicken

Find it online: https://emillycooks.com/quick-mediterranean-chicken-tenders-recipe/