Description
A healthy, flavorful Greek-inspired chicken tender recipe featuring a bright marinade of lemon, garlic, and herbs that keeps the chicken juicy and tender every time.
Ingredients
Scale
- 1.5 pounds (680g) chicken tenders
- 3 tablespoons (45ml) extra virgin olive oil
- Juice of 1 large lemon (about 3 tablespoons / 45ml)
- 3 cloves garlic, minced (about 1 tablespoon)
- 2 teaspoons dried oregano (or 1 tablespoon fresh oregano)
- ½ teaspoon ground cumin
- 1 teaspoon kosher salt
- ½ teaspoon freshly ground black pepper
- ¼ teaspoon red pepper flakes (optional)
- 2 tablespoons fresh parsley, chopped (for garnish)
Instructions
- Whisk together olive oil, fresh lemon juice, minced garlic, dried oregano, ground cumin, salt, black pepper, and red pepper flakes (if using) in a mixing bowl until smooth and well blended.
- Add chicken tenders to the marinade and toss until every piece is well coated. Cover and refrigerate for at least 30 minutes, up to 4 hours (1-2 hours recommended).
- About 10 minutes before cooking, remove chicken from fridge to bring to room temperature. Heat a large skillet or grill pan over medium-high heat and add 1 teaspoon olive oil.
- Place chicken tenders in a single layer in the hot skillet without crowding. Cook for 4-5 minutes per side until golden brown and internal temperature reaches 165°F (74°C).
- Transfer cooked chicken to a plate and loosely cover with foil. Let rest for 5 minutes to redistribute juices.
- Sprinkle with freshly chopped parsley and serve with your choice of sides such as Greek salad, pita with tzatziki, or grain bowls.
Notes
Marinate at least 30 minutes for best flavor; do not marinate longer than 4 hours to avoid mushy texture. Bring chicken to room temperature before cooking for even cooking. Use medium-high heat to get a good sear without burning. Rest chicken after cooking to keep it juicy. Fresh garlic and lemon juice are essential for best flavor. Can bake at 400°F for 15-20 minutes if preferred.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Main Course
- Cuisine: Greek, Mediterranean
Nutrition
- Serving Size: 1 serving (approxima
- Calories: 220
- Sodium: 350
- Fat: 10
- Saturated Fat: 1.5
- Carbohydrates: 1
- Protein: 30
Keywords: Greek chicken tenders, healthy chicken recipe, lemon garlic chicken, Mediterranean chicken, easy dinner, juicy chicken tenders