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–+ servings
Mediterranean Chicken Tenders

Mediterranean Chicken Tenders: Quick & Flavorful Dinner Delight

Enjoy flavorful Mediterranean Chicken Tenders infused with lemon and herbs, ready in 30 minutes, perfect for a quick and healthy dinner.
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Prep Time 15 minutes
Cook Time 10 minutes
Marinating 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 extra virgin olive oil Use for richer flavor
  • 3 cloves garlic Minced
  • 2 tablespoons fresh lemon juice Bottled may work as substitute
  • 2 teaspoons dried oregano Italian seasoning can substitute
  • 1 teaspoon paprika Smoked improves flavor
  • to taste salt Adjust to personal preference
  • to taste black pepper Use freshly ground
For the Chicken
  • 1 pound chicken tenders Can substitute with boneless chicken breast cut into strips
For Garnishing
  • fresh parsley Optional, can substitute with basil or cilantro
  • lemon wedges Optional, for serving

Equipment

  • medium-sized bowl
  • large skillet

Method
 

Step-by-Step Instructions
  1. In a medium-sized bowl, whisk together olive oil, minced garlic, fresh lemon juice, dried oregano, paprika, and salt and pepper to taste.
  2. Add chicken tenders to the marinade and toss gently to coat. Cover and refrigerate for at least 15 minutes.
  3. Preheat a large skillet over medium-high heat. Drizzle olive oil into the skillet until shimmering.
  4. Place the marinated chicken tenders in a single layer in the skillet. Cook for about 4-5 minutes, flip and cook for another 4-5 minutes until golden brown.
  5. Remove from skillet and let rest for about 2 minutes. Garnish with freshly chopped parsley and lemon wedges before serving.

Nutrition

Serving: 1tenderCalories: 250kcalCarbohydrates: 5gProtein: 30gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gCholesterol: 80mgSodium: 300mgPotassium: 400mgFiber: 1gSugar: 1gVitamin A: 2IUVitamin C: 10mgCalcium: 1mgIron: 8mg

Notes

Marinating the chicken for at least 1 hour enhances flavor. Use a meat thermometer to ensure chicken reaches an internal temperature of 165°F (75°C).

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