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Mediterranean Chicken Tenders Recipe

Mediterranean Chicken Tenders Recipe
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This Mediterranean Chicken Tenders recipe features juicy, tender chicken strips marinated in aromatic herbs and spices, then pan-fried or baked to a crispy golden perfection. Ready in under 30 minutes, it’s a quick, flavorful, and healthy meal that’s perfect for busy weeknights, meal prep, or impressing guests. Enjoy the vibrant Mediterranean flavors of garlic, lemon, oregano, and thyme combined with a crispy coating for a kid-friendly and versatile dish.

Ingredients

Scale

Chicken and Marinade

  • 1 lb chicken tenders (fresh, high-quality)
  • 3 tablespoons olive oil
  • 2 tablespoons lemon juice (freshly squeezed)
  • 3 garlic cloves, minced
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1 teaspoon paprika
  • Salt, to taste
  • Black pepper, to taste

Coating

  • 1/2 cup all-purpose flour or breadcrumbs (or gluten-free flour/panko for gluten-free option)
  • Salt, a pinch
  • Black pepper, a pinch

Instructions

  1. Prepare the Marinade: In a mixing bowl, whisk together olive oil, lemon juice, minced garlic, dried oregano, dried thyme, paprika, salt, and pepper. This marinade infuses the chicken with bright, savory Mediterranean flavors.
  2. Marinate the Chicken: Add the chicken tenders to the marinade, making sure each piece is fully coated. Cover and let sit for at least 20 minutes, or up to 2 hours in the refrigerator to deepen the flavor.
  3. Prepare the Coating: On a plate, combine the all-purpose flour or breadcrumbs with a pinch of salt and pepper. This coating will create the crispy exterior on the chicken tenders.
  4. Coat the Chicken Tenders: Remove the chicken tenders from the marinade one at a time, shaking off any excess liquid. Dredge each tender in the seasoned flour or breadcrumbs, pressing gently to ensure an even coating.
  5. Cook the Tenders: Heat 2 tablespoons of olive oil in a skillet over medium heat. Add the coated chicken tenders in a single layer and cook for 3-4 minutes on each side, or until golden brown and cooked through. The internal temperature of the chicken should reach 165°F (74°C) for safety and optimal juiciness. Alternatively, for a lighter option, bake the tenders in a preheated oven at 400°F (200°C) for 15-20 minutes, turning halfway, until golden and cooked through.
  6. Rest and Serve: Transfer the cooked tenders to a paper towel-lined plate to drain any excess oil. Let them rest for a few minutes to retain their juiciness before serving.

Notes

  • Marinate longer (up to overnight) for deeper flavors.
  • Cook chicken tenders in batches to avoid overcrowding and maintain crispiness.
  • Use a meat thermometer to confirm the internal temperature reaches 165°F (74°C).
  • Fresh herbs can be used instead of dried for a more vibrant flavor.
  • Drain cooked tenders well on paper towels to prevent sogginess.

Nutrition

Keywords: Mediterranean chicken tenders, crispy chicken strips, quick chicken recipe, healthy chicken tenders, gluten-free chicken, herb marinated chicken

Find it online: https://mealsbymary.com/mediterranean-chicken-tenders-recipe/