Description
A flavorful and healthy recipe for Quick Mediterranean Chicken Tenders, marinated in lemon, herbs, and garlic, then pan-seared or baked for a delicious weeknight meal.
Ingredients
Scale
- 1 pound boneless, skinless chicken tenders
- 2 tablespoons olive oil, plus more for cooking
- 2 tablespoons fresh lemon juice
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- ½ teaspoon salt
- ¼ teaspoon black pepper
- Optional: ½ teaspoon smoked paprika for a touch of color and subtle smokiness
- Optional: Fresh parsley or mint, chopped, for garnish
Instructions
- 1. In a medium bowl, whisk together the olive oil, fresh lemon juice, minced garlic, dried oregano, dried thyme, salt, black pepper, and smoked paprika (if using). This will be your marinade.
- 2. Add the chicken tenders to the bowl with the marinade. Toss them gently to ensure each tender is well-coated.
- 3. Cover the bowl and refrigerate for at least 15 minutes, or up to 1 hour.
- 4. For pan-searing: heat about 1 tablespoon of olive oil in a large skillet over medium-high heat.
- 5. Working in batches if necessary, add the chicken tenders in a single layer. Cook for 3-4 minutes per side, or until cooked through and golden-brown.
- 6. For baking: preheat your oven to 400°F (200°C). Arrange tenders in a single layer on a parchment-lined baking sheet. Bake for 12-15 minutes, flipping halfway through.
- 7. Remove chicken from heat and let it rest for a few minutes before serving.
Notes
Store cooked chicken tenders in an airtight container in the refrigerator for up to 3-4 days. Reheat in the oven at 350°F (175°C) for 5-10 minutes for best texture.
- Prep Time: 15
- Cook Time: 15
- Category: Main Course
- Method: Pan-Sear or Bake
- Cuisine: Mediterranean-inspired
Nutrition
- Serving Size: 1 serving
- Calories: Approx. 180 kcal per serving (3 tenders)
- Sugar: 1g
- Sodium: 250mg
- Fat: 7g
- Carbohydrates: 2g
- Fiber: 0g
- Protein: 25g