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Mediterranean Chicken Tenders Recipe

Mediterranean Chicken Tenders Recipe for a Quick Flavor Fix

This Mediterranean Chicken Tenders recipe delivers vibrant flavors with zesty lemon, garlic, and fresh herbs – a quick and healthy dinner option.
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Prep Time 15 minutes
Cook Time 15 minutes
Marination Time 15 minutes
Total Time 30 minutes
Servings: 4 tenders
Course: Dinner
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Marinade
  • 1/4 cup Olive Oil substitute with avocado oil for a neutral taste
  • 3 cloves Garlic minced; garlic powder can be a substitute
  • 2 tablespoons Fresh Lemon Juice bottled lemon juice works in a pinch
  • 1 teaspoon Dried Oregano fresh oregano can replace it using three times the amount
  • 1 teaspoon Paprika smoked paprika can provide a different flavor profile
  • 1 teaspoon Salt adjust according to your dietary needs
  • 1/2 teaspoon Freshly Ground Black Pepper try white pepper as a suitable alternative
For the Chicken
  • 1 lb Chicken Tenders cut chicken breasts into strips if needed
  • Fresh Parsley optional, for garnish; swap with basil for a different twist
  • Lemon Wedges optional, for garnish; lime wedges could also be an alternative

Equipment

  • mixing bowl
  • skillet

Method
 

Step-by-Step Instructions
  1. In a medium mixing bowl, combine 1/4 cup of olive oil, 3 minced garlic cloves, and 2 tablespoons of fresh lemon juice. Add 1 teaspoon each of dried oregano and paprika, along with salt and freshly ground black pepper to taste. Whisk the marinade until well blended.
  2. Add 1 pound of chicken tenders to the prepared marinade, ensuring each piece is evenly coated. Cover and let marinate in the refrigerator for at least 15 minutes.
  3. Preheat a large skillet over medium-high heat and drizzle in an additional tablespoon of olive oil. Cook the marinated chicken tenders for 4 to 5 minutes on each side until golden brown and cooked through.
  4. Remove the chicken from the skillet and let rest for about 2 minutes. Garnish with chopped parsley and serve with optional lemon wedges.

Nutrition

Serving: 1tenderCalories: 250kcalCarbohydrates: 4gProtein: 25gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 70mgSodium: 500mgPotassium: 300mgFiber: 1gSugar: 1gVitamin A: 200IUVitamin C: 15mgCalcium: 20mgIron: 2mg

Notes

Marination enhances flavor; pair with Greek salad or couscous for a complete meal.

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