Go Back
–+ servings
Mediterranean Chicken Tenders Recipe

Savor These Easy Mediterranean Chicken Tenders Recipe

Discover a quick Mediterranean Chicken Tenders Recipe that transforms simple ingredients into juicy, flavor-packed bites perfect for dinner.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 15 minutes
Marinating Time 15 minutes
Total Time 30 minutes
Servings: 4 tenders
Course: Dinner
Cuisine: Mediterranean
Calories: 220
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Marinade
  • 1/4 cup Olive Oil Extra virgin provides a richer taste.
  • 3 cloves Garlic Minced, fresh is preferred for a sharper taste.
  • 2 tablespoons Fresh Lemon Juice Use fresh lemons for best results.
  • 1 teaspoon Dried Oregano Can substitute with Italian seasoning.
  • 1 teaspoon Paprika Smoked paprika can provide a smoky flavor.
  • 1 teaspoon Salt To taste; use sea salt for different texture.
  • 1/2 teaspoon Freshly Ground Black Pepper Adjust quantity for preferred heat.
For the Chicken
  • 1 lb Chicken Tenders Trimmed; use chicken breast strips if tenders are unavailable.
  • Fresh Parsley Optional, chopped for garnish.
  • Lemon Wedges Optional for serving.

Equipment

  • Mixing Bowl
  • skillet
  • Meat Thermometer

Method
 

Step-by-Step Instructions
  1. In a mixing bowl, whisk together ¼ cup of olive oil, 3 minced garlic cloves, and 2 tablespoons of fresh lemon juice until well combined.
  2. Add 1 teaspoon of dried oregano, 1 teaspoon of paprika, 1 teaspoon of salt, and ½ teaspoon of freshly ground black pepper to the marinade.
  3. Add 1 pound of trimmed chicken tenders into the bowl with the marinade, ensuring each tender is thoroughly coated.
  4. Cover the bowl and let the chicken marinate for at least 15 minutes at room temperature, or up to 2 hours in the fridge.
  5. Heat a large skillet over medium-high heat and add a drizzle of olive oil.
  6. Place the marinated chicken tenders in a single layer in the skillet.
  7. Sear tenders for about 4–5 minutes on one side until golden brown, then flip and cook for another 4–5 minutes.
  8. Ensure chicken reaches an internal temperature of 165°F (75°C).
  9. Transfer cooked tenders to a plate, let rest for about 2 minutes, garnish with fresh parsley and serve with lemon wedges.

Nutrition

Serving: 1tenderCalories: 220kcalCarbohydrates: 2gProtein: 26gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gCholesterol: 75mgSodium: 460mgPotassium: 350mgVitamin A: 2IUVitamin C: 6mgCalcium: 2mgIron: 6mg

Notes

For best results, marinate chicken longer and avoid overcrowding in the skillet. Check temperature to ensure perfect cooking.

Tried this recipe?

Let us know how it was!