Healthy Greek Chicken Tenders: Juicy & Flavorful (Print Version)
Greek Chicken Tenders marinated in lemon, herbs, and garlic. Enjoy these healthy, juicy, and flavorful tenders for a quick weeknight meal or meal prep.
# Recipe Info:
Prep Time: 15 Minutes minutes
Cook Time: 12 Minutes minutes
Total Time: 27 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: Greek
Dietary: Gluten-Free, Dairy-Free
# Ingredients:
→ The Lean & Tender Base
01 -
1 1/2 lbs boneless, skinless chicken tenderloins
02 -
1/2 tsp sea salt
03 -
1/4 tsp freshly ground black pepper
→ Mediterranean Marinade Magic
04 -
2 tbsp extra virgin olive oil
05 -
1 large lemon, juiced and zested
06 -
3 cloves garlic, minced
07 -
1 1/2 tsp dried oregano
08 -
1/2 tsp dried thyme
09 -
1 tbsp red wine vinegar
10 -
1 tsp Dijon mustard
→ Fresh Finish & Garnish
11 -
1/4 cup fresh parsley, chopped
12 -
Lemon wedges, for serving
# Instructions:
01 -
Pat dry 1 1/2 lbs boneless, skinless chicken tenderloins. Season evenly with 1/2 tsp sea salt and 1/4 tsp freshly ground black pepper. This initial seasoning helps build a foundational flavor for your Healthy & Juicy Greek Chicken Tenders.
02 -
In a medium bowl, combine 2 tbsp extra virgin olive oil, the juice and zest from 1 large lemon, 3 cloves minced garlic, 1 1/2 tsp dried oregano, 1/2 tsp dried thyme, 1 tbsp red wine vinegar, and 1 tsp Dijon mustard. Whisk thoroughly until well combined.
03 -
Add the seasoned chicken tenderloins to the prepared marinade, ensuring each piece is fully coated. Cover the bowl and refrigerate for at least 15 minutes, or up to 30 minutes, to infuse flavor into your Healthy & Juicy Greek Chicken Tenders.
04 -
Heat a large non-stick skillet or cast-iron pan over medium-high heat. Once hot, add a small amount of extra virgin olive oil if needed, though the marinade provides some. Ensure the pan is adequately hot for a good sear.
05 -
Add the marinated chicken tenderloins to the hot skillet in a single layer, being careful not to overcrowd the pan. Cook for 3-4 minutes per side, until golden brown and cooked through (internal temperature 165°F). Avoid overcooking to keep your Healthy & Juicy Greek Chicken Tenders succulent.
06 -
Transfer the cooked chicken to a clean plate and let it rest for 5 minutes. This allows the juices to redistribute, ensuring maximum tenderness. Garnish generously with 1/4 cup fresh parsley, chopped, and serve immediately with lemon wedges.
# Notes:
01 -
For an even deeper flavor, you can marinate the chicken for up to 2 hours. Avoid marinating longer than 4 hours, as the lemon juice can begin to break down the chicken's texture.
02 -
Leftover Healthy & Juicy Greek Chicken Tenders can be stored in an airtight container in the refrigerator for up to 3-4 days. Reheat gently to maintain their juiciness.
03 -
Feel free to substitute fresh oregano and thyme for dried, using 1 tbsp fresh oregano and 1/2 tbsp fresh thyme for a more vibrant, herbaceous flavor.
04 -
These Greek chicken tenders are incredibly versatile! Serve them with a fresh Greek salad, warm pita bread, a dollop of tzatziki, or a side of fluffy quinoa.
# Tools You'll Need:
01 -
Mixing bowl
02 -
Whisk
03 -
Zester
04 -
Cutting board
05 -
Sharp knife
06 -
Large skillet
07 -
Tongs
# Nutrition Facts (Per Serving):
Calories: 280 kcal
Total Fat: 12 g
Total Carbohydrate: 3 g
Protein: 41 g