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Mediterranean Chicken Tenders

Mediterranean Chicken Tenders: Juicy, Zesty, and Quick!

Mediterranean Chicken Tenders are a juicy, zesty delight that brings the vibrant flavors of the Mediterranean to your dinner plate.
Prep Time 15 minutes
Cook Time 10 minutes
Marinating Time 15 minutes
Total Time 30 minutes
Servings: 4 tenders
Course: Chicken
Cuisine: Mediterranean
Calories: 180

Ingredients
  

For the Marinade
  • 3 tablespoons Olive Oil Substitute avocado oil for a lighter taste.
  • 3 cloves Garlic Minced; fresh is best.
  • 2 teaspoons Dried Oregano Swap with dried thyme if needed.
  • 2 tablespoons Lemon Juice Fresh-squeezed juice is recommended.
  • to taste Salt
  • to taste Pepper
For the Chicken
  • 1 pound Chicken Tenders Boneless, skinless.
  • 1/2 teaspoon Chili Flakes Optional for spiciness.

Equipment

  • Mixing bowl
  • Skillet
  • Meat Thermometer

Method
 

Steps
  1. In a mixing bowl, combine olive oil, minced garlic, dried oregano, lemon juice, salt, and pepper to create a zesty marinade. Add the chicken tenders, ensuring each piece is well-coated. Cover the bowl and let the chicken marinate for at least 15 minutes at room temperature, or up to 2 hours in the fridge for deeper flavor infusion.
  2. While the chicken is marinating, place a large skillet over medium heat and add a splash of olive oil. Allow the oil to heat for about 2 minutes until shimmering but not smoking.
  3. Remove the chicken tenders from the marinade, shaking off any excess, and carefully place them in the hot skillet. Cook for 4-5 minutes per side, turning only once to achieve a golden-brown crust.
  4. After cooking, transfer the chicken tenders to a plate and let them rest for about 2 minutes to allow the juices to redistribute.

Nutrition

Serving: 1tenderCalories: 180kcalProtein: 25gFat: 8gSaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 70mgSodium: 250mgPotassium: 320mgVitamin C: 5mgCalcium: 2mgIron: 5mg

Notes

Marinating for up to 24 hours intensifies the flavors. Store cooked tenders in an airtight container for up to 3 days. Freeze tightly wrapped for up to 2 months.

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