PERFECT MEDITERRANEAN CHICKEN TENDERS

Craving a taste of the Mediterranean without the fuss? Imagine biting into juicy, perfectly seasoned chicken tenders, bursting with bright flavors of lemon, herbs, and garlic – a healthy and delicious meal that’s ready in under 30 minutes. These Mediterranean Chicken Tenders are not only incredibly easy to make but will transport your taste buds straight to sun-soaked shores. Get ready to experience a simple yet satisfying recipe that will quickly become a family favorite!

The Star Ingredients: What You’ll Need

For the Chicken:

• 1.5 lbs chicken tenders

For the Marinade:

• 1/4 cup olive oil
• 3 tablespoons lemon juice, freshly squeezed
• 2 cloves garlic, minced
• 1 tablespoon dried oregano
• 1 teaspoon dried basil
• 1/2 teaspoon dried thyme
• 1/4 teaspoon red pepper flakes (optional, for a little heat)
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Optional Garnishes:

• Fresh parsley, chopped
• Lemon wedges

Let’s Get Cooking: Step-by-Step Instructions

Step 1: Marinating the Chicken

1. In a medium bowl, whisk together the olive oil, lemon juice, minced garlic, oregano, basil, thyme, red pepper flakes (if using), salt, and pepper. This is your flavor powerhouse!
2. Place the chicken tenders in a resealable bag or a shallow dish. Pour the marinade over the chicken, ensuring each tender is well coated.
3. Seal the bag or cover the dish and refrigerate for at least 30 minutes, or up to 4 hours. The longer it marinates, the more flavorful the chicken will be, but don’t exceed 4 hours as the lemon juice can start to break down the chicken fibers.

Step 2: Cooking the Chicken Tenders

You have two fantastic cooking options:

Option 1: Baking

1. Preheat your oven to 400°F (200°C).
2. Line a baking sheet with parchment paper. This prevents sticking and makes cleanup a breeze.
3. Arrange the marinated chicken tenders in a single layer on the prepared baking sheet, making sure they are not overcrowded.
4. Bake for 12-15 minutes, or until the chicken is cooked through and the internal temperature reaches 165°F (74°C). The exact cooking time will depend on the thickness of your chicken tenders.

Option 2: Pan-Frying

1. Heat a tablespoon of olive oil in a large skillet over medium heat.
2. Remove the chicken tenders from the marinade, letting any excess drip off.
3. Place the chicken tenders in the hot skillet, being careful not to overcrowd the pan. Work in batches if necessary.
4. Cook for 3-4 minutes per side, or until the chicken is cooked through and golden brown.

Step 3: Serving and Enjoying

1. Once cooked, transfer the Mediterranean Chicken Tenders to a serving platter.
2. Garnish with fresh parsley and lemon wedges, if desired.
3. Serve immediately and enjoy!

Tips and Tricks for the Best Mediterranean Chicken Tenders

Marinating Magic

Don’t skip the marinating step! It’s crucial for infusing the chicken with flavor and keeping it moist. If you’re short on time, even 30 minutes will make a difference. However, for the best results, aim for 2-4 hours.

Don’t Overcrowd the Pan (or Oven)

Whether you’re baking or pan-frying, avoid overcrowding the pan. Overcrowding lowers the temperature and steams the chicken instead of browning it. Cook in batches if necessary.

Internal Temperature is Key

The best way to ensure your chicken is cooked through is to use a meat thermometer. Insert it into the thickest part of a tender; it should read 165°F (74°C).

Add Some Veggies!

Want to make it a complete meal? Toss some chopped bell peppers, onions, and zucchini with olive oil, salt, and pepper, and roast them alongside the chicken tenders. They’ll soak up all those delicious Mediterranean flavors.

Variations to Spice Things Up

Go Keto-Friendly

These tenders are naturally pretty keto-friendly! Just be mindful of your side dishes. For a complete keto meal, consider pairing them with a salad or some roasted vegetables.

Add Some Feta

Crumble some feta cheese over the cooked chicken tenders for an extra layer of salty, tangy flavor. It’s a classic Mediterranean combination that never disappoints!

Spice it Up

If you like a little heat, add a pinch of cayenne pepper or a dash of hot sauce to the marinade. You can also use a spicier variety of red pepper flakes.

Serving Suggestions: Make it a Meal

Pita Pockets

Stuff the Mediterranean Chicken Tenders into warm pita pockets with hummus, tzatziki sauce, lettuce, and tomato for a quick and easy lunch or dinner.

Salad Sensation

Serve the chicken tenders over a bed of mixed greens with cucumber, tomatoes, olives, and a lemon vinaigrette for a light and refreshing salad.

Rice Bowl Bliss

Create a Mediterranean rice bowl with the chicken tenders, rice, roasted vegetables, and a dollop of Greek yogurt.

Why You’ll Love These Mediterranean Chicken Tenders

These aren’t your average chicken tenders! The vibrant Mediterranean flavors elevate this simple dish to something truly special. They are:

• Healthy: Made with lean protein and healthy fats.
• Easy: Ready in under 30 minutes.
• Flavorful: Bursting with bright Mediterranean flavors.
• Versatile: Perfect as an appetizer, snack, or main course.
• Kid-friendly: Even picky eaters will love these!

Other Mediterranean Delights to Explore

If you’re loving the Mediterranean flavors, why not explore some other delicious recipes? You could try the Mediterranean Keto Chicken Skillet for a low-carb option, or the Mediterranean Chicken Gyros for a fun and flavorful twist on a classic. For a simple and satisfying baked dish, give the Baked Mediterranean Chicken a try. And if you’re firing up the grill, don’t miss out on the Mediterranean Herb Crusted Grilled Chicken.

If you are in the mood for more tender recipes, then you should try the Parmesan Crust Chicken Tenders. Or the Crispy Chicken Tenders

Storing Leftovers (If There Are Any!)

Leftover Mediterranean Chicken Tenders can be stored in an airtight container in the refrigerator for up to 3-4 days. Reheat them in the oven, skillet, or microwave until warmed through.

Final Thoughts: Enjoy the Mediterranean Sunshine!

These Mediterranean Chicken Tenders are a fantastic way to bring a taste of the Mediterranean into your kitchen. Simple to make, packed with flavor, and healthy to boot, they are sure to become a staple in your meal rotation. So go ahead, gather your ingredients, and get ready to enjoy a little bit of sunshine on your plate!

PERFECT MEDITERRANEAN CHICKEN TENDERS

Amelia

These Mediterranean Chicken Tenders offer a taste of the Mediterranean with juicy, perfectly seasoned chicken, bursting with lemon, herbs, and garlic flavors. Ready in under 30 minutes, this healthy and delicious meal is incredibly easy to make and will quickly become a family favorite.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 15 minutes mins

Total Time 30 minutes mins

Course Main Course

Cuisine Mediterranean

Servings 4

Calories 350 kcal

Equipment

• Medium bowl
• Resealable bag or shallow dish
• Baking Sheet
• Parchment paper (optional)
• Large skillet
• Meat thermometer
• Serving platter

Ingredients

  

• 1.5 lbs chicken tenders
• ¼ cup olive oil
• 3 tablespoons lemon juice, freshly squeezed
• 2 cloves garlic, minced
• 1 tablespoon dried oregano
• 1 teaspoon dried basil
• ½ teaspoon dried thyme
• ¼ teaspoon red pepper flakes optional
• ½ teaspoon salt
• ¼ teaspoon black pepper
• Fresh parsley, chopped for garnish
• Lemon wedges for garnish
• 1 tablespoon olive oil for pan-frying option

Instructions

 

• In a medium bowl, whisk together the olive oil, lemon juice, minced garlic, oregano, basil, thyme, red pepper flakes (if using), salt, and pepper.
• Place the chicken tenders in a resealable bag or a shallow dish.
• Pour the marinade over the chicken, ensuring each tender is well coated.
• Seal the bag or cover the dish and refrigerate for at least 30 minutes, or up to 4 hours.
• Preheat your oven to 400°F (200°C).
• Line a baking sheet with parchment paper.
• Arrange the marinated chicken tenders in a single layer on the prepared baking sheet.
• Bake for 12-15 minutes, or until the chicken is cooked through and the internal temperature reaches 165°F (74°C).
• OR Heat a tablespoon of olive oil in a large skillet over medium heat.
• Remove the chicken tenders from the marinade, letting any excess drip off.
• Place the chicken tenders in the hot skillet, being careful not to overcrowd the pan. Work in batches if necessary.
• Cook for 3-4 minutes per side, or until the chicken is cooked through and golden brown.
• Transfer the Mediterranean Chicken Tenders to a serving platter.
• Garnish with fresh parsley and lemon wedges, if desired.
• Serve immediately and enjoy!

Notes

Marinating the chicken is crucial for flavor and moisture. Don’t overcrowd the pan or oven to ensure proper browning. Use a meat thermometer to ensure the chicken is cooked to an internal temperature of 165°F (74°C). Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days. Consider adding feta cheese or spicing it up with cayenne pepper for variations.