Mediterranean Chicken Tenders: Quick 35-Minute Meal (Print Version)
Mediterranean Chicken Tenders are a quick, healthy 35-minute meal. Flavorful, tender chicken with vibrant Mediterranean spices for a delicious weeknight dinner.
# 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:
→ The Tender Core
01 -
1 1/2 lbs chicken tenders
02 -
1 tbsp olive oil (for cooking)
03 -
1/2 tsp sea salt
04 -
1/4 tsp black pepper
→ Mediterranean Flavor Boosters
05 -
1 large lemon, juiced and zested
06 -
3 cloves garlic, minced
07 -
1 tsp dried oregano
08 -
1/2 tsp smoked paprika
09 -
1 tbsp olive oil (for marinade)
→ Fresh & Vibrant Toppings
10 -
1 cup cherry tomatoes, halved
11 -
1/2 large cucumber, diced
12 -
1/4 small red onion, thinly sliced
13 -
1/2 cup Kalamata olives, pitted and halved
14 -
1/2 cup crumbled feta cheese
15 -
1/4 cup fresh parsley, chopped, for garnish
# Instructions:
01 -
Combine the zest and juice of 1 large lemon, 3 cloves minced garlic, 1 tsp dried oregano, 1/2 tsp smoked paprika, 1 tbsp olive oil (for marinade), 1/2 tsp sea salt, and 1/4 tsp black pepper in a bowl. This aromatic blend is key for your Mediterranean Chicken Tenders | Quick & Healthy 35-Minute Meal.
02 -
Add 1 1/2 lbs chicken tenders to the marinade, ensuring they are fully coated. Cover the bowl and refrigerate for at least 10-15 minutes while you prepare the fresh toppings. This quick marination infuses flavor into your Mediterranean Chicken Tenders.
03 -
While the chicken marinates, prepare your vibrant toppings. Halve 1 cup cherry tomatoes, dice 1/2 large cucumber, thinly slice 1/4 small red onion, and halve 1/2 cup pitted Kalamata olives. Set these fresh ingredients aside for assembly.
04 -
Heat 1 tbsp olive oil (for cooking) in a large skillet over medium-high heat. Add the marinated chicken tenders in a single layer, cooking for 3-4 minutes per side, until golden brown and cooked through (internal temperature 165°F).
05 -
In a medium bowl, gently combine the halved cherry tomatoes, diced cucumber, sliced red onion, and halved Kalamata olives. Just before serving, fold in 1/2 cup crumbled feta cheese. This fresh salad perfectly complements the Mediterranean Chicken Tenders | Quick & Healthy 35-Minute Meal.
06 -
Arrange the cooked Mediterranean Chicken Tenders on plates. Spoon a generous amount of the fresh topping salad over or alongside the chicken. Garnish with 1/4 cup fresh chopped parsley for a final burst of color and flavor.
# Notes:
01 -
For a complete meal, serve these Mediterranean Chicken Tenders with warm pita bread, a side of quinoa, or a light couscous salad to soak up all the delicious juices.
02 -
No fresh lemon? Bottled lemon juice works in a pinch, but fresh zest adds a brighter, more authentic flavor. You can also substitute dried dill for oregano if preferred.
03 -
Leftover chicken tenders and the topping salad should be stored separately in airtight containers in the refrigerator for up to 3 days. Reheat chicken gently to prevent drying.
04 -
Don't overcrowd the pan when cooking the chicken. Cook in batches if necessary to ensure even browning and a tender texture. This helps achieve that perfect sear!
# Tools You'll Need:
01 -
Cutting board
02 -
Chef's knife
03 -
Large mixing bowl
04 -
Large skillet
05 -
Tongs
06 -
Measuring cups
07 -
Measuring spoons
# Nutrition Facts (Per Serving):
Calories: 395 kcal
Total Fat: 20 g
Total Carbohydrate: 7 g
Protein: 46 g