As I chopped fresh lemons and aromatic garlic, the essence of the Mediterranean filled my kitchen with warmth and promise. These Mediterranean Chicken Tenders with Lemon and Feta are my go-to meal when I’m craving something vibrant yet simple. Marinated in olive oil, this dish not only packs a punch of flavor but also offers a quick dinner solution—less than an hour from prep to plate. The juicy chicken, roasted cherry tomatoes, and briny Kalamata olives create a colorful feast that’s perfect for busy weeknights or leisurely weekend gatherings. Plus, it’s beginner-friendly, ensuring that anyone can feel like a kitchen pro. Ready to elevate your dinner game? Let’s dive into this delightful recipe!
Why are Mediterranean Chicken Tenders a must-try?
Flavor-Packed Delight: These chicken tenders burst with vibrant Mediterranean flavors—from zesty lemon to creamy feta, every bite is a celebration.
Quick and Easy: With just a 30-minute marination and easy baking, you can whip up this dish in under an hour, making it perfect for busy nights.
Crowd-Pleasing Appeal: This recipe is sure to impress family and friends, especially when served alongside a refreshing salad or with Honey BBQ Chicken for a diverse menu.
Versatile Replacement: Feel free to customize by swapping chicken tenders for thighs or even adding an extra kick with red pepper flakes!
Healthy Choice: At around 350 calories per serving, this dish keeps your meals light yet satisfying, making it a great addition to any healthy-eating plan.
Mediterranean Chicken Tenders Ingredients
• Get ready to discover the essentials for vibrant Mediterranean Chicken Tenders!
For the Tenders
- Chicken Breast Tenders – Provides lean protein, cooks quickly, and absorbs the marinade; chicken thighs can be used for a juicier option.
- Olive Oil – Adds richness and carries the flavors of garlic and herbs; no direct substitution is recommended for flavor.
- Garlic – Minced cloves infuse aromatic notes into the chicken and vegetables; fresh garlic is preferred for best flavor.
For the Marinade
- Lemon (Juice and Zest) – Adds brightness and acidity, balancing the richness; use fresh lemons for optimal taste.
- Dried Oregano – Provides classic Mediterranean flavor; substitute with dried thyme or basil if needed.
- Paprika – Adds mild spice and color without overwhelming flavors; can be replaced with smoked paprika for added depth.
- Salt and Black Pepper – Enhances flavors of all ingredients; adjust to taste.
For the Veggies
- Cherry Tomatoes – Adds sweetness and juiciness while roasting; substitute with grape tomatoes if unavailable.
- Kalamata Olives – Offers briny flavor and textural contrast; green olives can be an alternative.
- Fresh Parsley – Garnish that adds freshness and a pop of color; other fresh herbs like cilantro may be used.
For the Topping
- Feta Cheese – Creamy and tangy topping that melts slightly with heat; substitute with goat cheese for a different flavor.
Now you have everything you need to embark on this culinary adventure! Get ready to enjoy sumptuous Mediterranean Chicken Tenders that will transform your dinner table!
Step‑by‑Step Instructions for Mediterranean Chicken Tenders
Step 1: Prepare the Marinade
In a large mixing bowl, whisk together ¼ cup of olive oil, 2 minced garlic cloves, the juice and zest of 1 lemon, 2 teaspoons of dried oregano, ½ teaspoon of paprika, and a sprinkle of salt and black pepper. This vibrant marinade will infuse the Mediterranean Chicken Tenders with flavor. Ensure the mixture is well combined and ready for the chicken.
Step 2: Marinate the Chicken
Add the chicken breast tenders to the marinade, ensuring each piece is thoroughly coated. Cover the bowl tightly with plastic wrap and refrigerate for at least 30 minutes, or ideally overnight, to let the flavors meld beautifully. This step not only adds depth but also keeps the chicken tender and juicy during cooking.
Step 3: Preheat the Oven
About 15 minutes before you’re ready to bake, preheat your oven to 400°F (200°C). This temperature will ensure your Mediterranean Chicken Tenders cook evenly and achieve a lovely golden color. While the oven preheats, prepare your baking sheet by lining it with parchment paper for easy cleanup.
Step 4: Arrange the Ingredients
Once marinated, take the chicken tenders out of the refrigerator. Place them evenly on the prepared baking sheet, making sure they have space to cook properly. Scatter 1 cup of halved cherry tomatoes and ½ cup of pitted Kalamata olives around the chicken. The tomatoes will roast and sweeten, complementing the savory tenders.
Step 5: Bake the Chicken
Slide the baking sheet into the preheated oven and bake for 20-25 minutes. The Mediterranean Chicken Tenders are done when they reach an internal temperature of 165°F (74°C) and the tips start to brown slightly. Keep an eye on them as they cook to achieve that perfect finish without drying out.
Step 6: Add the Finishing Touches
Once baked, remove the chicken from the oven and sprinkle crumbled feta cheese atop the tenders along with freshly chopped parsley for added color and zest. Let the dish rest for a few minutes before plating, allowing the cheese to melt slightly and the flavors to settle beautifully.
Step 7: Serve and Enjoy
Serve your Mediterranean Chicken Tenders warm, alongside a crisp salad or your choice of couscous. The colorful presentation of juicy tenders, roasted tomatoes, and vibrant olives is sure to impress. Take a moment to relish the delicious aromas and the simple joy of a homemade Mediterranean meal.
Make Ahead Options
These Mediterranean Chicken Tenders are perfect for busy home cooks looking to streamline their meal prep! You can marinate the chicken up to 24 hours in advance, allowing the flavors to meld beautifully while saving you time during the week. Simply prepare the marinade and coat the tenders, covering them tightly and refrigerating them. To maintain their juicy quality, be sure not to let them sit marinated for longer than a day. On the day of cooking, preheat your oven and bake the chicken with the cherry tomatoes and olives as usual. In just 25 minutes, you’ll have a vibrant, flavorful meal ready to enjoy without the last-minute stress!
How to Store and Freeze Mediterranean Chicken Tenders
Fridge: Store leftover Mediterranean Chicken Tenders in an airtight container in the refrigerator for up to 3 days to maintain freshness and flavor.
Freezer: For longer storage, freeze the chicken tenders in an airtight freezer bag or container for up to 3 months. Thaw in the fridge overnight before reheating.
Reheating: To reheat, simply place the tenders in a preheated oven at 350°F (175°C) for about 10-15 minutes or until warmed through. This will help retain their juicy texture.
Room Temperature: Avoid leaving Mediterranean Chicken Tenders at room temperature for more than 2 hours to ensure food safety.
What to Serve with Mediterranean Chicken Tenders
Let the vibrant flavors of the Mediterranean inspire a delightful meal pairing that will tantalize your taste buds.
- Creamy Couscous: This fluffy side is perfect for soaking up the savory juices from the chicken, creating a satisfying mouthfeel in every bite.
- Greek Salad: Fresh cucumbers, tomatoes, and olives tossed with a light vinaigrette add a refreshing crunch to your dinner table, beautifully complementing the tenders.
- Roasted Vegetables: Seasonal veggies like zucchini and bell peppers bring a hearty yet healthy aspect to the meal; their caramelized sweetness pairs wonderfully with the tangy lemon.
- Garlic Bread: Crispy, buttery slices of garlic bread are a delicious addition that will help to scoop up the tender chicken, making every bite an indulgent experience.
- Chickpea Salad: Hearty chickpeas with herbs, red onion, and a zesty dressing provide protein and balance, adding a wholesome element to your Mediterranean feast.
- Tzatziki Sauce: Cool and tangy, this yogurt-based sauce enhances the flavors of the chicken and adds a creamy texture, perfect for dipping.
- White Wine Spritzer: A light, fizzy white wine spritzer with hints of citrus will elevate the dining experience, cleansing your palate between bites.
Mediterranean Chicken Tenders Variations & Substitutions
Feel free to get creative with these Mediterranean Chicken Tenders and make them your own!
- Chicken Thighs: Swap out chicken tenders for thighs for a juicier and more flavorful option. They are perfect for those who love a bit more richness in their meal.
- Spice It Up: Add red pepper flakes or a dash of cayenne pepper to the marinade for a spicy kick. Your taste buds will thank you for this exciting twist!
- Quinoa or Couscous: Serve the chicken over fluffy quinoa or couscous instead of traditional sides for a heartier meal. Each bite becomes a flavor adventure!
- Veggie Boost: Toss in additional vegetables like bell peppers or zucchini. They’ll roast beautifully alongside the chicken, adding color and more nutrients to your dish.
- Balsamic Reduction: Drizzle a balsamic reduction over the finished chicken for a sophisticated touch of sweetness. It complements the savory flavors beautifully.
- Herb Variations: Instead of oregano, experiment with fresh dill or thyme for a completely different herbaceous note that can elevate the existing flavors.
- Cheese Swap: If you’re not a fan of feta, crumbled goat cheese or even ricotta can be delightful alternatives, providing creaminess with a unique flavor profile.
- Mediterranean Salsa: Experiment with a fresh salsa made of diced tomatoes, cucumber, and red onion tossed with olive oil and lemon juice, offering a zesty complement to the dish.
By embracing these variations, your Mediterranean Chicken Tenders will shine in every way possible! For more delightful chicken recipes, check out Greek Chicken Savory or perhaps try the Marry Chicken Pasta for another flavor-packed dinner option.
Expert Tips for Mediterranean Chicken Tenders
• Marinate for Flavor: Marinating overnight intensifies the flavors, making your Mediterranean Chicken Tenders even more delicious. Don’t rush this step!
• Use a Meat Thermometer: Ensure your chicken cooks evenly and safely by using a meat thermometer. Aim for an internal temperature of 165°F (74°C).
• Avoid Overcrowding: When arranging chicken and veggies on the baking sheet, give them space. Overcrowding can lead to uneven cooking and soggy veggies.
• Watch for Browning: Keep an eye on the chicken during the last few minutes. If it’s not golden brown yet, feel free to add a few extra minutes for that perfect finish.
• Experiment with Herbs: Feel free to switch out dried oregano for your favorite herbs like thyme or basil. Little tweaks can lead to exciting variations of Mediterranean Chicken Tenders!
Mediterranean Chicken Tenders Recipe FAQs
How do I select ripe tomatoes for this recipe?
Absolutely! When choosing cherry or grape tomatoes, look for ones that are firm and vibrant in color, avoiding those with dark spots or wrinkled skin. Fresh, flavorful tomatoes will greatly enhance the dish!
How should I store leftovers?
To keep your Mediterranean Chicken Tenders at their best, store leftovers in an airtight container in the refrigerator for up to 3 days. This helps maintain their delicious flavors without drying them out.
Can I freeze Mediterranean Chicken Tenders?
Yes, you can freeze these chicken tenders! Place them in an airtight freezer bag or container, ensuring they are sealed tightly. They can be frozen for up to 3 months. When you’re ready to enjoy them, simply thaw them in the fridge overnight before reheating.
What should I do if the chicken isn’t fully cooked after 25 minutes?
Very often, ovens may vary! If your chicken isn’t at 165°F (74°C) after 25 minutes, extend the baking time in 5 to 10-minute increments. Keep an eye on the chicken to prevent overcooking. Trust me, a meat thermometer will become your best friend for perfectly cooked tenders!
Are Kalamata olives safe for those with nut allergies?
Yes! Kalamata olives are nut-free and generally safe for individuals with nut allergies. However, people with specific sensitivities should always double-check ingredient labels, especially for pre-packaged items.
Can I use a different cheese instead of feta?
Definitely! If feta isn’t your favorite, feel free to substitute it with goat cheese for a different tangy flavor or even mozzarella for a milder taste. The more variations, the merrier in your cooking adventures!
Mediterranean Chicken Tenders: A Flavorful Dinner Escape
Ingredients
Equipment
Method
- In a large mixing bowl, whisk together the olive oil, minced garlic, lemon juice and zest, dried oregano, paprika, and a sprinkle of salt and black pepper.
- Add the chicken breast tenders to the marinade, ensuring each piece is thoroughly coated. Cover tightly and refrigerate for at least 30 minutes.
- Preheat your oven to 400°F (200°C). Prepare a baking sheet by lining it with parchment paper.
- Once marinated, place the chicken tenders evenly on the prepared baking sheet, and scatter cherry tomatoes and Kalamata olives around.
- Bake in the preheated oven for 20-25 minutes until chicken reaches an internal temperature of 165°F (74°C).
- Remove from oven and sprinkle crumbled feta cheese and chopped parsley on the tenders.
- Serve warm alongside a salad or couscous.
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