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–+ servings
Mediterranean Chicken Tenders

Mediterranean Chicken Tenders: Quick Flavor Explosion Tonight

Mediterranean Chicken Tenders are a quick and flavorful dish that's perfect for family dinners, with gluten-free options.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 tenders
Course: Dinner
Cuisine: Mediterranean
Calories: 200
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Tenders
  • 1 pound chicken tenders The main protein source; they cook quickly and stay tender.
  • 2 tablespoons olive oil Helps achieve a golden-brown exterior; avocado oil can be used if preferred.
  • 2-3 cloves garlic Fresh garlic adds aromatic depth; minced garlic works wonders here.
  • 2 tablespoons fresh lemon juice Always opt for freshly squeezed for best results.
  • 1 teaspoon dried oregano Adds that signature Mediterranean flavor; Italian seasoning is a great alternative.
  • 1 teaspoon paprika Gives a lovely color and slight sweetness; optional for a smoky vibe.
  • 1 teaspoon salt Essential for enhancing the flavor; adjust according to taste.
  • 1 teaspoon black pepper Adds an aromatic mild heat; freshly ground pepper is ideal.
For Garnish
  • 2 tablespoons fresh parsley Chopped for a pop of color and freshness (optional).
  • 2 lemon wedges For serving; a squeeze adds that extra lemony zing to the tenders (optional).

Equipment

  • Large skillet

Method
 

Step‑by‑Step Instructions
  1. Begin by pouring about two tablespoons of olive oil into a large skillet, placing it over medium heat. Allow the oil to warm for approximately 2 minutes until it's shimmering but not smoking.
  2. Once the oil is hot, add 2-3 cloves of minced garlic to the skillet. Sauté for about 1 minute, stirring continuously until the garlic is fragrant and lightly golden.
  3. Take your chicken tenders and pat them dry with a paper towel. Season both sides generously with dried oregano, paprika, salt, and black pepper.
  4. Carefully place the seasoned chicken tenders into the skillet and cook for about 5-7 minutes on one side until they turn golden brown. Flip them over and continue cooking for another 5-7 minutes until fully cooked.
  5. Once your chicken tenders are fully cooked, drizzle fresh lemon juice over the tenders to provide an extra burst of flavor.
  6. Transfer the Mediterranean Chicken Tenders to a serving platter. Sprinkle with freshly chopped parsley and serve alongside lemon wedges.

Nutrition

Serving: 1tenderCalories: 200kcalCarbohydrates: 2gProtein: 30gFat: 9gSaturated Fat: 1.5gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 7gCholesterol: 80mgSodium: 400mgPotassium: 350mgVitamin A: 400IUVitamin C: 5mgCalcium: 20mgIron: 1mg

Notes

Ensure all chicken tenders are of even size for uniform cooking. Store leftovers in an airtight container in the fridge for up to 3 days or freeze for up to 3 months.

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