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Mediterranean Chicken Tenders

Mediterranean Chicken Tenders Full of Flavor in 30 Minutes

Delicious Mediterranean Chicken Tenders marinated in garlic, lemon, and olive oil; ready in just 30 minutes.
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Prep Time 15 minutes
Cook Time 15 minutes
Marinating Time 15 minutes
Total Time 30 minutes
Servings: 4 tenders
Course: Chicken
Cuisine: Mediterranean
Calories: 180
Ingredients Equipment Method Nutrition Notes

Ingredients
  

Marinade
  • 0.25 cup Olive Oil Can substitute with avocado oil.
  • 3 cloves Garlic Minced; fresh is best.
  • 1 tablespoon Dried Oregano Dried thyme can be a substitute.
  • 1 each Lemon Juice Fresh squeezed is ideal.
  • to taste Salt Adjust to taste.
  • to taste Pepper Adjust to taste.
Chicken
  • 1 pound Chicken Tenders Boneless, skinless chicken breasts cut into strips.
  • to taste Chili Flakes Optional for a spicy twist.

Equipment

  • Mixing bowl
  • skillet
  • Meat Thermometer

Method
 

Preparation Steps
  1. In a mixing bowl, combine olive oil, minced garlic, dried oregano, lemon juice, salt, and pepper. Add the chicken tenders to the marinade, ensuring they are well-coated. Cover and let marinate for at least 15 minutes, or up to 2 hours.
  2. Preheat a large skillet over medium heat. Add a splash of olive oil and heat for about 2 minutes until shimmering.
  3. Remove the chicken tenders from the marinade, shaking off excess liquid. Place in the skillet without overcrowding. Cook for 4-5 minutes on each side until browned and reach an internal temperature of 165°F.
  4. Transfer the cooked chicken to a plate and let rest for about 2 minutes to redistribute the juices.

Nutrition

Serving: 1tenderCalories: 180kcalProtein: 30gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 80mgSodium: 300mgPotassium: 300mgVitamin C: 5mgIron: 5mg

Notes

Marinate chicken for up to 2 hours for best flavor; store cooked tenders in an airtight container for up to 3 days.

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