Quick Mediterranean Chicken Tenders | 35-Min Meal (Print Version)
Quick Mediterranean Chicken Tenders are a flavorful, healthy weeknight meal. Ready in just 35 minutes, these tenders are seasoned with herbs and spices.
# Recipe Info:
Prep Time: 15 Minutes minutes
Cook Time: 20 Minutes minutes
Total Time: 35 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: Mediterranean
Dietary: Gluten-Free, Dairy-Free
# Ingredients:
→ Tender Chicken Core
01 -
1 1/2 lbs boneless, skinless chicken tenders
→ Mediterranean Marinade Magic
02 -
3 tbsp extra virgin olive oil
03 -
2 tbsp fresh lemon juice
04 -
1 tbsp dried oregano
05 -
1 tsp dried thyme
06 -
1 tsp smoked paprika
07 -
1 tsp garlic powder
08 -
1/2 tsp onion powder
09 -
1/4 tsp red pepper flakes (optional)
10 -
Salt and black pepper to taste
→ Fresh Finish & Flair
11 -
1/4 cup fresh parsley, chopped, for garnish
12 -
1 lemon, cut into wedges, for serving
# Instructions:
01 -
Pat dry 1 1/2 lbs boneless, skinless chicken tenders. If tenders are very large, you can cut them into uniform pieces for even cooking. Place them in a medium bowl, ready for the delicious Mediterranean marinade. This ensures even seasoning and cooking for your meal.
02 -
In a separate small bowl, whisk together 3 tbsp extra virgin olive oil, 2 tbsp fresh lemon juice, 1 tbsp dried oregano, 1 tsp dried thyme, 1 tsp smoked paprika, 1 tsp garlic powder, 1/2 tsp onion powder, and 1/4 tsp red pepper flakes (optional). Season with salt and black pepper to taste. This is the heart of your Mediterranean Chicken Tenders | Quick 35-Min Meal.
03 -
Pour the prepared Mediterranean Marinade Magic over the 1 1/2 lbs boneless, skinless chicken tenders. Toss to ensure all pieces are evenly coated. Cover the bowl and refrigerate for at least 15 minutes, or up to 30 minutes, to infuse maximum flavor into your Mediterranean Chicken Tenders | Quick 35-Min Meal.
04 -
Preheat your oven to 400°F. Line a baking sheet with parchment paper for easy cleanup. Arrange the marinated chicken tenders in a single layer on the prepared baking sheet, ensuring they are not overcrowded for optimal browning and even cooking.
05 -
Bake the Mediterranean Chicken Tenders | Quick 35-Min Meal for 15-20 minutes, flipping halfway through, until they are cooked through and reach an internal temperature of 165°F. The tenders should be golden brown and juicy, not dry.
06 -
Remove the cooked tenders from the oven. Let them rest for 2-3 minutes before serving. Garnish generously with 1/4 cup fresh parsley, chopped, and serve immediately with 1 lemon, cut into wedges, for a burst of fresh flavor. Enjoy your quick and healthy meal!
# Notes:
01 -
For extra flavor, you can marinate the chicken for up to 4 hours, but even 15 minutes makes a big difference for these Mediterranean Chicken Tenders.
02 -
Leftover chicken tenders can be stored in an airtight container in the refrigerator for up to 3-4 days. Reheat gently to prevent drying out.
03 -
No fresh lemon? Use 1 tbsp bottled lemon juice. For a spicier kick, increase the red pepper flakes or add a pinch of cayenne.
04 -
These tenders are fantastic with a side of quinoa, a fresh Greek salad, or tucked into warm pita bread with a dollop of tzatziki.
# Tools You'll Need:
01 -
Large mixing bowl
02 -
Whisk
03 -
Large skillet or Baking sheet
04 -
Tongs
05 -
Cutting board
06 -
Sharp knife
07 -
Measuring spoons and cups
# Nutrition Facts (Per Serving):
Calories: 388 kcal
Total Fat: 17 g
Total Carbohydrate: 2 g
Protein: 52 g