Mediterranean Chicken Tenders: Quick, Healthy 35-Min Dinner (Print Version)
Quick Mediterranean Chicken Tenders for a healthy 35-minute dinner. Flavorful, tender chicken marinated with herbs and spices, perfect for busy weeknights.
# Recipe Info:
Prep Time: 15 Minutes minutes
Cook Time: 20 Minutes minutes
Total Time: 35 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: Mediterranean
Dietary: Gluten-Free
# Ingredients:
→ Golden Tender Coating
01 -
1 1/2 lbs boneless, skinless chicken tenders
02 -
2 tbsp olive oil
03 -
1 tbsp fresh lemon juice
04 -
2 cloves garlic, minced
05 -
1 tsp dried oregano
06 -
1/2 tsp smoked paprika
07 -
1/2 tsp ground cumin
08 -
1/4 tsp black pepper
09 -
Salt to taste
→ Zesty Yogurt Dip
10 -
1/2 cup plain Greek yogurt (2% or full-fat)
11 -
1 tbsp fresh lemon juice
12 -
1 tbsp fresh dill, chopped
13 -
1/4 tsp garlic powder
14 -
Pinch of salt
→ Fresh Mediterranean Garnish
15 -
1/4 cup fresh parsley, chopped, for garnish
16 -
1/2 lemon, cut into wedges, for serving
# Instructions:
01 -
Combine 1.5 lbs boneless, skinless chicken tenders with 2 tbsp olive oil, 1 tbsp fresh lemon juice, 2 cloves garlic (minced), 1 tsp dried oregano, 1/2 tsp smoked paprika, 1/2 tsp ground cumin, 1/4 tsp black pepper, and salt to taste. Ensure all tenders are well-coated for your Mediterranean Chicken Tenders - Quick & Healthy 35-Minute Dinner.
02 -
In a small bowl, whisk together 1/2 cup plain Greek yogurt, 1 tbsp fresh lemon juice, 1 tbsp fresh dill (chopped), 1/4 tsp garlic powder, and a pinch of salt. Cover and refrigerate until serving to allow flavors to meld for your Mediterranean Chicken Tenders.
03 -
Preheat your oven to 400°F. Line a baking sheet with parchment paper for easy cleanup. Arrange the marinated 1.5 lbs chicken tenders in a single layer on the prepared baking sheet, ensuring they are not overcrowded for even cooking.
04 -
Bake the chicken tenders for 15-20 minutes, flipping halfway through, until cooked through and golden brown. The internal temperature should reach 165°F. This ensures juicy Mediterranean Chicken Tenders - Quick & Healthy 35-Minute Dinner.
05 -
Once baked, remove the chicken from the oven and let it rest for 5 minutes. This helps retain moisture. Garnish your Mediterranean Chicken Tenders with 1/4 cup fresh parsley (chopped) and serve immediately with 1/2 lemon wedges.
06 -
Serve the warm, flavorful Mediterranean Chicken Tenders alongside the chilled Zesty Yogurt Dip. These Quick & Healthy 35-Minute Dinner tenders are perfect with a side salad or whole grain for a complete meal.
# Notes:
01 -
For extra crispiness, broil the tenders for the last 1-2 minutes, watching carefully to prevent burning.
02 -
Leftover Mediterranean Chicken Tenders can be stored in an airtight container in the refrigerator for up to 3-4 days. Reheat gently to maintain tenderness.
03 -
No fresh dill? You can substitute with 1/2 tsp dried dill in the Zesty Yogurt Dip, or try fresh mint for a different but equally delicious flavor.
04 -
These tenders are fantastic in pitas with lettuce and tomato, or served over a bed of quinoa or rice for a heartier meal.
# Tools You'll Need:
01 -
Mixing bowls
02 -
Baking sheet
03 -
Parchment paper
04 -
Whisk
05 -
Measuring spoons
06 -
Measuring cups
07 -
Cutting board
08 -
Chef's knife
09 -
Meat thermometer
# Nutrition Facts (Per Serving):
Calories: 373 kcal
Total Fat: 14 g
Total Carbohydrate: 2 g
Protein: 55 g