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Flavorful Mediterranean Chicken Tenders

Flavorful Mediterranean Chicken Tenders for a Quick Dinner

Flavorful Mediterranean Chicken Tenders are a quick and easy dish that combines healthy ingredients with bold flavors.
Prep Time 15 minutes
Cook Time 10 minutes
Marinating Time 15 minutes
Total Time 30 minutes
Servings: 4 tenders
Course: Dinner
Cuisine: Mediterranean
Calories: 220

Ingredients
  

For the Chicken
  • 2 pounds Chicken Breasts Main protein source; tender and juicy once cooked!
  • 4 cloves Garlic (fresh) Minced for maximum flavor infusion, adds aromatic depth.
  • 2 teaspoons Oregano (dried) A key ingredient providing classic Mediterranean flavor; substitute with fresh thyme if desired.
For the Marinade
  • 1/4 cup Olive Oil Essential for sautéing and adds a rich touch; opt for extra virgin for the best flavor.
  • 2 tablespoons Lemon Juice Brightens the dish and balances the flavors; vinegar can be a good substitution in a pinch.
  • 1 teaspoon Salt Important for enhancing the overall flavor of the dish, season to taste.
  • 1 teaspoon Pepper Important for enhancing the overall flavor of the dish, season to taste.

Equipment

  • cast-iron skillet
  • Mixing Bowl
  • meat thermometer

Method
 

Step‑by‑Step Instructions
  1. In a mixing bowl, combine the chicken breasts, minced garlic, dried oregano, olive oil, lemon juice, salt, and pepper. Ensure each piece of chicken is well-coated in the marinade. Allow the chicken to marinate at room temperature for at least 15 minutes, or up to 2 hours in the refrigerator for a more intense flavor infusion.
  2. While the chicken marinates, place a cast iron skillet (or regular skillet) on the stove over medium-high heat. Preheat the pan for about 5 minutes until it is hot enough for a good sear.
  3. Once the skillet is hot, carefully add the marinated chicken tenders in batches, ensuring not to overcrowd the pan. Sear each side for approximately 4-5 minutes until the chicken turns a beautiful golden brown color and is fully cooked through.
  4. After cooking, remove the chicken tenders from the skillet and place them on a clean cutting board. Allow the chicken to rest for about 2 minutes.
  5. Finally, slice the chicken into strips if desired and transfer to a serving platter. Pair with a crisp Greek salad, warm pita bread, or creamy tzatziki for a complete meal.

Nutrition

Serving: 1tenderCalories: 220kcalCarbohydrates: 2gProtein: 30gFat: 10gSaturated Fat: 1.5gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gCholesterol: 100mgSodium: 350mgPotassium: 280mgCalcium: 2mgIron: 4mg

Notes

Cooked tenders freeze well, so you can prepare them in advance and enjoy them anytime! Store cooked chicken tenders in an airtight container for up to 3 days.

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