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Mediterranean Chicken Tenders

Mediterranean Chicken Tenders for a Quick Flavor Burst

Enjoy these Mediterranean Chicken Tenders for a quick flavor burst in just 30 minutes.
Prep Time 15 minutes
Cook Time 15 minutes
Marinating Time 15 minutes
Total Time 30 minutes
Servings: 4 tenders
Course: Dinner
Cuisine: Mediterranean
Calories: 250

Ingredients
  

For the Chicken Tenders
  • 1 pound Chicken Tenders or chicken breasts cut into strips
For the Marinade
  • 2 tablespoons Olive Oil or avocado oil as a substitute
  • 3 cloves Garlic fresh minced or garlic powder as a substitute
  • 1 tablespoon Oregano or fresh thyme as an alternative
  • 2 tablespoons Lemon Juice or lime juice for a different flavor
  • to taste Salt
  • to taste Pepper
  • 1/4 teaspoon Chili Flakes optional

Equipment

  • cast iron skillet
  • mixing bowl
  • Plastic wrap

Method
 

Step-by-Step Instructions
  1. In a mixing bowl, combine olive oil, minced garlic, oregano, lemon juice, salt, and pepper. Add the chicken tenders, ensuring they are fully coated in the marinade. Cover the bowl and let it marinate for at least 15 minutes at room temperature, or up to 2 hours in the refrigerator.
  2. Heat a skillet over medium-high heat, add a tablespoon of olive oil once hot. Ensure the skillet is large enough for even cooking.
  3. Add the marinated chicken tenders in a single layer and cook for about 4 to 5 minutes on one side. Flip and cook for another 4 to 5 minutes until the internal temperature reaches 165°F.
  4. Remove the chicken tenders from the skillet and let them rest for about 2 minutes before serving.

Nutrition

Serving: 1tenderCalories: 250kcalCarbohydrates: 2gProtein: 30gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 5gMonounsaturated Fat: 7gCholesterol: 90mgSodium: 300mgPotassium: 390mgVitamin C: 2mgCalcium: 1mgIron: 5mg

Notes

For best results, allow chicken to marinate longer and avoid overcrowding the skillet during cooking.

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