Mediterranean Chicken Tenders: Quick, Healthy 35-Minute Dinner (Print Version)
Quick Mediterranean Chicken Tenders ready in 35 minutes. Enjoy a healthy, flavorful dinner with tender chicken, vibrant herbs, and fresh ingredients.
# Recipe Info:
Prep Time: 10 Minutes minutes
Cook Time: 25 Minutes minutes
Total Time: 35 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: Mediterranean
Dietary: Gluten-Free
# Ingredients:
→ The Golden Tender Coating
01 -
1 and 1/2 lbs boneless, skinless chicken tenders
02 -
2 tbsp extra virgin olive oil
03 -
1 tbsp fresh lemon juice
04 -
3 cloves garlic, minced (divided)
05 -
1 tsp dried oregano
06 -
1/2 tsp smoked paprika
07 -
1/2 tsp sea salt
08 -
1/4 tsp freshly ground black pepper
→ Creamy Tzatziki Swirl
09 -
1 cup plain Greek yogurt (2% or full-fat)
10 -
1/2 cup English cucumber, grated and squeezed dry
11 -
2 tbsp fresh dill, chopped
12 -
1 tbsp fresh lemon juice
13 -
1 clove garlic, minced (from the divided amount)
14 -
1/4 tsp sea salt
→ Vibrant Mediterranean Garnish
15 -
1 and 1/2 cups cherry tomatoes, halved
16 -
1/4 cup red onion, thinly sliced
17 -
1/2 cup crumbled feta cheese
18 -
1/4 cup Kalamata olives, pitted and halved
19 -
2 tbsp fresh parsley, chopped (for garnish)
# Instructions:
01 -
Preheat oven to 400°F. In a bowl, combine 1 and 1/2 lbs boneless, skinless chicken tenders with 2 tbsp extra virgin olive oil, 1 tbsp fresh lemon juice, 2 cloves minced garlic, 1 tsp dried oregano, 1/2 tsp smoked paprika, 1/2 tsp sea salt, and 1/4 tsp freshly ground black pepper. Toss to coat thoroughly. This is the first step for your Mediterranean Chicken Tenders - Quick & Healthy 35-Minute Dinner.
02 -
In a separate small bowl, whisk together 1 cup plain Greek yogurt, 1/2 cup grated and squeezed dry English cucumber, 2 tbsp fresh dill, 1 tbsp fresh lemon juice, 1 clove minced garlic, and 1/4 tsp sea salt. Stir until well combined. Cover and refrigerate until serving to allow flavors to meld.
03 -
On a platter or in a bowl, combine 1 and 1/2 cups halved cherry tomatoes, 1/4 cup thinly sliced red onion, 1/2 cup crumbled feta cheese, and 1/4 cup pitted and halved Kalamata olives. This vibrant mix adds freshness to your Mediterranean Chicken Tenders - Quick & Healthy 35-Minute Dinner.
04 -
Arrange the marinated chicken tenders in a single layer on a baking sheet. Bake in the preheated 400°F oven for 20-25 minutes, or until the internal temperature reaches 165°F and the chicken is cooked through and lightly golden.
05 -
Once cooked, remove the Mediterranean Chicken Tenders - Quick & Healthy 35-Minute Dinner from the oven and let them rest for 5 minutes. This helps keep them juicy. Arrange the tenders on plates, then generously spoon the creamy tzatziki over them.
06 -
Top the chicken and tzatziki with the prepared Mediterranean garnish. Sprinkle with 2 tbsp fresh parsley, chopped, for a final burst of color and flavor. Serve immediately and enjoy your Mediterranean Chicken Tenders - Quick & Healthy 35-Minute Dinner!
# Notes:
01 -
For extra crispness, you can pan-sear the tenders for 2-3 minutes per side after baking, or broil for 1-2 minutes.
02 -
No fresh dill? Dried dill can be used in the tzatziki; use 1 tsp dried dill for every 1 tbsp fresh.
03 -
These tenders are fantastic served with warm pita bread, a side of quinoa, or a simple green salad to complete the meal.
04 -
Leftover chicken tenders and tzatziki can be stored separately in airtight containers in the refrigerator for up to 3 days.
# Tools You'll Need:
01 -
Large mixing bowl
02 -
Baking sheet
03 -
Parchment paper
04 -
Small bowl
05 -
Grater
06 -
Cutting board
07 -
Chef's knife
08 -
Measuring cups and spoons
# Nutrition Facts (Per Serving):
Calories: 367 kcal
Total Fat: 18 g
Total Carbohydrate: 8 g
Protein: 45 g