Description
Quick Mediterranean Chicken Tenders are juicy, herby, and packed with flavor thanks to a zesty lemon-garlic marinade. They cook up fast and make a healthy, protein-rich main dish that pairs perfectly with salads, wraps, rice bowls, or dips like hummus and tzatziki.
Ingredients
- 1.5 lbs chicken tenders (or sliced boneless skinless chicken breasts)
- 3 tbsp olive oil
- 2 tbsp fresh lemon juice
- 3 garlic cloves, minced
- 1 tsp dried oregano
- 1 tsp paprika
- 1/2 tsp ground cumin
- Salt and pepper, to taste
- Optional for serving: fresh parsley, chili flakes, crumbled feta
Instructions
- In a large bowl or zip-top bag, whisk together olive oil, lemon juice, garlic, oregano, paprika, cumin, salt, and pepper.
- Add chicken tenders and toss to coat. Marinate for at least 15 minutes, or up to 2 hours in the fridge.
- Heat a skillet over medium-high heat with a little olive oil.
- Cook chicken tenders for 3–4 minutes per side, or until golden and cooked through (internal temperature should reach 165°F).
- Let the chicken rest for a few minutes. Garnish with fresh parsley, chili flakes, or feta if desired, and serve warm.
Notes
- For grilling, cook over medium-high heat for 3–4 minutes per side.
- Bake at 400°F for 15–18 minutes, flipping once, if you prefer oven cooking.
- These chicken tenders are great in pita wraps, salads, or grain bowls.
Nutrition
- Serving Size: 1/4 of recipe
- Calories: 220
- Sugar: 0g
- Sodium: 300mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: undefined
- Trans Fat: undefined
- Carbohydrates: 1g
- Fiber: 0g
- Protein: 26g
- Cholesterol: 75mg
