Mediterranean Chicken Tenders: Quick 30-Minute Meal (Print Version)
Mediterranean Chicken Tenders are a quick, healthy weeknight meal. Flavorful chicken marinated in herbs and lemon, ready in just 30 minutes for an easy dinner.
# Recipe Info:
Prep Time: 10 Minutes minutes
Cook Time: 20 Minutes minutes
Total Time: 30 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: Mediterranean
Dietary: Gluten-Free, Dairy-Free, Low-Calorie
# Ingredients:
→ Golden Tenderloins
01 -
1 1/2 lbs boneless, skinless chicken tenders
→ Mediterranean Marinade Magic
02 -
2 tbsp extra virgin olive oil
03 -
2 tbsp fresh lemon juice
04 -
3 cloves garlic, minced
05 -
1 1/2 tsp dried oregano
06 -
1 tsp smoked paprika
07 -
1/2 tsp ground cumin
08 -
1/4 tsp red pepper flakes
09 -
1/2 tsp sea salt
10 -
1/4 tsp black pepper
→ Fresh Zest & Garnish
11 -
1/4 cup fresh parsley, chopped
12 -
1 lemon, cut into wedges, for serving
# Instructions:
01 -
In a medium bowl, combine 2 tbsp extra virgin olive oil, 2 tbsp fresh lemon juice, 3 cloves garlic (minced), 1 1/2 tsp dried oregano, 1 tsp smoked paprika, 1/2 tsp ground cumin, 1/4 tsp red pepper flakes, 1/2 tsp sea salt, and 1/4 tsp black pepper. This creates your vibrant "Mediterranean Marinade Magic".
02 -
Add 1 1/2 lbs boneless, skinless chicken tenders (Golden Tenderloins) to the "Mediterranean Marinade Magic" mixture. Toss to coat each piece thoroughly. For the most flavorful Mediterranean Chicken Tenders | Quick 30-Minute Meal, let the chicken marinate for at least 10 minutes at room temperature, or up to 30 minutes refrigerated.
03 -
Heat a large skillet or grill pan over medium-high heat. Ensure the pan is sufficiently hot before adding the chicken. A properly preheated surface is crucial for achieving a beautiful sear and ensuring your Mediterranean Chicken Tenders | Quick 30-Minute Meal cook evenly.
04 -
Place the marinated "Golden Tenderloins" in the hot skillet in a single layer, being careful not to overcrowd the pan. Cook for 3-4 minutes per side, or until the chicken is golden brown and cooked through to an internal temperature of 165°F. Cook in batches if necessary.
05 -
Once cooked, remove the Mediterranean Chicken Tenders | Quick 30-Minute Meal from the skillet and transfer them to a clean plate. Tent loosely with foil and allow them to rest for 5 minutes. This resting period helps the juices redistribute, ensuring tender and moist results.
06 -
Sprinkle the rested chicken with 1/4 cup fresh parsley, chopped (Fresh Zest & Garnish). Serve immediately with 1 lemon, cut into wedges (Fresh Zest & Garnish), for a bright, citrusy finish. Enjoy your delicious Mediterranean Chicken Tenders | Quick 30-Minute Meal!
# Notes:
01 -
For best results, avoid overcrowding your skillet. Cook the chicken tenders in batches if necessary to ensure they sear properly and cook evenly, rather than steaming.
02 -
Leftover Mediterranean Chicken Tenders can be stored in an airtight container in the refrigerator for up to 3-4 days. They are delicious cold in salads or reheated gently.
03 -
Feel free to substitute chicken breasts cut into strips for the tenders. You can also adjust the red pepper flakes for more or less heat, or add a pinch of dried mint for an extra Mediterranean touch.
04 -
These flavorful chicken tenders pair wonderfully with a fresh Greek salad, quinoa, couscous, or roasted vegetables. A dollop of tzatziki sauce also makes a fantastic accompaniment.
# Tools You'll Need:
01 -
Large mixing bowl
02 -
whisk
03 -
cutting board
04 -
sharp knife
05 -
large skillet
06 -
tongs
# Nutrition Facts (Per Serving):
Calories: 350 kcal
Total Fat: 13 g
Total Carbohydrate: 1 g
Protein: 53 g