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Mediterranean Chicken Tenders

Savory Mediterranean Chicken Tenders that Burst with Flavor

Flavorful Mediterranean Chicken Tenders that are quick to prepare, healthy, and perfect for impressing your family.
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Prep Time 30 minutes
Cook Time 20 minutes
Resting Time 5 minutes
Total Time 55 minutes
Servings: 4 tenders
Course: Chicken
Cuisine: Mediterranean
Calories: 320
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Chicken
  • 1 pound skinless and boneless chicken tenderloins Can substitute with chicken breasts cut into tenders.
For the Marinade
  • 1/4 cup extra virgin olive oil Can replace with avocado oil for a different flavor.
  • 1 large lemon juice Freshly squeezed adds brightness and acidity.
  • 3 cloves garlic Minced garlic provides aromatic depth.
  • 1 teaspoon dried oregano Gives an authentic Mediterranean flavor.
  • 1/2 teaspoon dried thyme Complementary herb enhancing the dish.
  • 1 teaspoon paprika Adds color and mild heat.
  • to taste salt Essential for flavor enhancement.
  • to taste black pepper Freshly ground for slight heat.
For Serving
  • 1 cup tzatziki sauce A refreshing yogurt-based sauce for dipping.
  • 2 cups mixed greens Serve as a fresh, crunchy side.
  • 1 cup cherry tomatoes Adds color and sweetness.

Equipment

  • medium bowl
  • baking sheet
  • parchment paper
  • Meat Thermometer

Method
 

Instructions
  1. In a medium bowl, combine olive oil, lemon juice, minced garlic, oregano, thyme, paprika, salt, and black pepper. Mix well and add chicken tenders, ensuring they are fully coated. Cover and refrigerate for at least 30 minutes.
  2. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it.
  3. Remove chicken from the refrigerator, arrange tenders in a single layer on the baking sheet, and bake for 15-20 minutes, until internal temperature reaches 165°F (75°C).
  4. Allow chicken to rest on the baking sheet for 5 minutes before serving with tzatziki sauce, mixed greens, and cherry tomatoes.

Nutrition

Serving: 4tendersCalories: 320kcalCarbohydrates: 2gProtein: 30gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 16gCholesterol: 70mgSodium: 300mgPotassium: 400mgFiber: 1gSugar: 1gVitamin A: 5IUVitamin C: 15mgCalcium: 2mgIron: 5mg

Notes

Ensure even coating of the chicken for maximum flavor. Avoid overcrowding on the baking sheet to achieve perfect crispiness. Use a meat thermometer for accurate doneness.

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