Mediterranean Chicken Tenders
A quick, flavorful, and healthy dinner option featuring tender chicken marinated in olive oil, lemon juice, garlic, and Mediterranean herbs.
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Total Time: 25 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Cuisine: Mediterranean
Ingredients
Scale
- 1 pound chicken tenders, trimmed
- 3 tablespoons extra virgin olive oil
- 2 tablespoons freshly squeezed lemon juice
- 3 cloves garlic, minced or grated
- 1 teaspoon dried oregano
- 1 teaspoon smoked or sweet paprika
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- Optional: Red pepper flakes to taste
Instructions
- Prepare the marinade: In a mixing bowl, whisk together olive oil, lemon juice, garlic, oregano, paprika, salt, and pepper. Add red pepper flakes if desired.
- Marinate the chicken: Place chicken tenders in the bowl and toss until fully coated. Cover with plastic wrap and let marinate for at least 15 minutes or up to 2 hours in the fridge.
- Heat the skillet: Place a large skillet over medium-high heat and add a drizzle of olive oil. Heat for about 2 minutes.
- Cook the chicken: Add chicken tenders to the skillet in a single layer, avoiding overcrowding. Cook for 4-5 minutes on one side, then flip and cook for another 4-5 minutes until golden brown and fully cooked (internal temperature should reach 165°F or 74°C).
- Rest and serve: Remove chicken from the skillet and let rest for 2-3 minutes. Serve warm with your favorite sides.
Notes
For extra flavor, marinate the chicken longer (up to 2 hours). Use fresh lemon juice for the best taste. If chicken sticks to the skillet, let it cook longer to release naturally.
Nutrition
- Serving Size: 1 serving (approxima
- Calories: 250
- Sodium: 300
- Fat: 14
- Saturated Fat: 2
- Carbohydrates: 2
- Protein: 26
Keywords: Mediterranean, Chicken Tenders, Healthy Dinner, Quick Recipe, Gluten-Free