Description
A simple and vibrant Mediterranean Chicken Tenders recipe that is quick to prepare, healthy, and bursting with fresh herbs and spices. Perfect for busy weeknights or meal prepping, these tender chicken strips are marinated in a flavorful blend of olive oil, lemon juice, garlic, oregano, and smoked paprika, delivering a delicious meal with minimal effort.
Ingredients
Scale
Main Ingredients
- 12 oz chicken tenders (lean and tender)
- 2 tbsp olive oil
- 2 tbsp fresh lemon juice
- 2 cloves garlic, minced
- 1 tsp dried oregano
- 1 tsp smoked paprika
- Salt, to taste
- Black pepper, to taste
Optional Garnishes
- 2 tbsp fresh parsley, chopped (optional)
Instructions
- Prepare the Marinade: In a mixing bowl, whisk together olive oil, lemon juice, minced garlic, dried oregano, smoked paprika, salt, and pepper until smooth and fragrant, creating a vibrant marinade.
- Marinate the Chicken Tenders: Place the chicken tenders in a large resealable bag or shallow dish. Pour the marinade over them, ensuring each piece is thoroughly coated. Seal or cover and refrigerate for at least 30 minutes, up to 2 hours for maximum flavor.
- Cook the Chicken: Heat a large skillet over medium-high heat. Add the tenders in a single layer and cook for 3-4 minutes per side until golden brown and cooked through, flipping gently with tongs to maintain the coating and ensure even cooking.
- Garnish and Serve: Transfer cooked tenders to a serving plate and sprinkle with freshly chopped parsley for a bright, herbaceous finish. Serve immediately with your favorite Mediterranean-inspired sides.
Notes
- Marinate for at least 30 minutes for tender and juicy chicken.
- Allow chicken to reach room temperature for 10 minutes before cooking for better texture.
- Cook in batches if needed to avoid overcrowding the pan and to get a nice sear.
- Ensure internal temperature reaches 165°F (74°C) for safe consumption.
- Add fresh herbs like parsley or dill right before serving for enhanced flavor and presentation.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Appetizers
- Method: Pan-frying (optional baking at 400°F for 15-20 minutes)
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4 oz
- Calories: 220 kcal
- Sugar: 0.5 g
- Sodium: 250 mg
- Fat: 12 g
- Saturated Fat: 2 g
- Unsaturated Fat: 9 g
- Trans Fat: 0 g
- Carbohydrates: 1 g
- Fiber: 0.3 g
- Protein: 28 g
- Cholesterol: 85 mg
Keywords: Mediterranean chicken tenders, healthy chicken recipe, quick chicken tenders, gluten-free chicken, easy Mediterranean dinner, chicken marinade