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Mediterranean Chicken Tenders

Mediterranean Chicken Tenders: A Flavorful Dinner Escape

Experience vibrant Mediterranean Chicken Tenders bursting with flavor, perfect for a quick and delicious dinner.
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Prep Time 30 minutes
Cook Time 25 minutes
Marination Time 30 minutes
Total Time 1 hour 25 minutes
Servings: 4 tenders
Course: Dinner
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Tenders
  • 1 pound Chicken Breast Tenders or chicken thighs for juicier option
  • ¼ cup Olive Oil adds richness
  • 2 cloves Garlic minced, for aromatic flavor
For the Marinade
  • 1 each Lemon (Juice and Zest) fresh for optimal taste
  • 2 teaspoons Dried Oregano classic Mediterranean flavor
  • ½ teaspoon Paprika for mild spice and color
  • to taste Salt and Black Pepper enhances all flavors
For the Veggies
  • 1 cup Cherry Tomatoes or grape tomatoes if unavailable
  • ½ cup Kalamata Olives pitted, for briny flavor
  • to taste Fresh Parsley for garnish
For the Topping
  • ½ cup Feta Cheese or goat cheese for a different flavor

Equipment

  • mixing bowl
  • Baking Sheet
  • Parchment paper
  • Meat thermometer

Method
 

Step-by-Step Instructions
  1. 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.
  2. Add the chicken breast tenders to the marinade, ensuring each piece is thoroughly coated. Cover tightly and refrigerate for at least 30 minutes.
  3. Preheat your oven to 400°F (200°C). Prepare a baking sheet by lining it with parchment paper.
  4. Once marinated, place the chicken tenders evenly on the prepared baking sheet, and scatter cherry tomatoes and Kalamata olives around.
  5. Bake in the preheated oven for 20-25 minutes until chicken reaches an internal temperature of 165°F (74°C).
  6. Remove from oven and sprinkle crumbled feta cheese and chopped parsley on the tenders.
  7. Serve warm alongside a salad or couscous.

Nutrition

Serving: 1tenderCalories: 350kcalCarbohydrates: 8gProtein: 30gFat: 20gSaturated Fat: 6gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 80mgSodium: 500mgPotassium: 600mgFiber: 2gSugar: 3gVitamin A: 500IUVitamin C: 15mgCalcium: 150mgIron: 2mg

Notes

Marinating overnight intensifies flavors. Use a meat thermometer for safe cooking. Avoid overcrowding on the baking sheet to ensure even cooking.

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