It is 6pm and your family is hungry. You want something fresh and light but also filling. These Mediterranean Chicken Tenders are the perfect solution for your busy evening.
With bright citrus and earthy herbs, this dish brings sunshine to your table. It is a wonderful way to embrace a healthy reset this spring. You will love how quickly this comes together.
Why You Will Love This Recipe
This recipe is a total winner for any home cook. It uses simple ingredients you likely already have. The prep work is minimal so you can relax. It is a protein-packed meal that actually tastes amazing.
Your kids will love the tender texture and mild flavors. It fits perfectly into a busy spring schedule. You can have a restaurant-quality dinner on the table fast. It makes eating healthy feel like a treat.
Simple Cooking Method
Making these tenders is incredibly straightforward and stress-free. You simply whisk a quick marinade and coat the chicken. There is no messy breading or frying involved here. Even beginner cooks can master this dish with ease.
The oven does all the hard work for you. Using parchment paper makes the cleanup a total breeze. You will feel confident and successful in the kitchen today.
Ingredients You Will Need
These ingredients are fresh, vibrant, and full of natural goodness.
- 1.5 lbs chicken breast tenders
- 3 tablespoons extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 3 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 0.5 teaspoon smoked paprika
- 0.5 teaspoon kosher salt
- 0.25 teaspoon ground black pepper
- 1 tablespoon fresh parsley, finely chopped
Step-by-Step Directions
- In a medium mixing bowl, whisk together the extra virgin olive oil, lemon juice, minced garlic, oregano, thyme, paprika, salt, and black pepper until fully emulsified.
- Add the chicken tenders to the bowl and toss using tongs to ensure all surfaces are thoroughly coated with the marinade.
- Preheat a convection oven to 400 degrees Fahrenheit (204 degrees Celsius).
- Line a heavy-duty baking sheet with parchment paper and arrange the chicken tenders in a single layer, ensuring at least 1 inch of space between pieces for optimal airflow.
- Bake for 18 to 20 minutes, or until the thickest part of the tender reaches an internal temperature of 165 degrees Fahrenheit (74 degrees Celsius) on a digital thermometer.
- Remove from the oven and allow the protein to rest for 3 minutes before garnishing with fresh parsley and serving.
Best Ways to Enjoy It
Serve these golden tenders over a crisp Greek salad. They also pair beautifully with roasted potatoes or fluffy quinoa. Add a dollop of creamy tzatziki on the side. This is a versatile meal the whole family will enjoy.
How to Store Leftovers
Place any extra chicken in an airtight container quickly. They stay fresh in the fridge for three days. You can also freeze them for a future easy lunch. Reheat them in the oven to keep them juicy. This recipe is a meal prep dream come true.
Tips for Best Results
- Do not skip the 3-minute resting time after baking.
- Always use fresh lemon juice for the brightest flavor.
- Avoid crowding the pan to ensure even browning.
- Use a meat thermometer to prevent overcooking the chicken.
- Marinate for 15 minutes if you have extra time.
- Garnish with extra lemon wedges for a beautiful presentation.
Easy Flavor Ideas
- Add red pepper flakes for a spicy kick.
- Sprinkle with feta cheese right before serving.
- Swap the thyme for dried basil for Italian flair.
- Try this recipe with chicken thighs for extra juiciness.
Common Questions
Can I use chicken breasts instead?
Yes, you certainly can use full breasts. Just slice them into even strips first. This ensures they cook at the same rate.
What if I do not have a convection oven?
A standard oven works perfectly fine too. You may need to add two minutes. Just check the internal temperature for safety.
I hope these Mediterranean Chicken Tenders bring a little ease to your kitchen tonight. Cooking for your family should feel like a joy, not a chore. Enjoy every fresh and flavorful bite!
— Katie Wood
Ingredients
- 1.5 lbs chicken breast tenders
- 3 tablespoons extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 3 cloves garlic , minced
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 0.5 teaspoon smoked paprika
- 0.5 teaspoon kosher salt
- 0.25 teaspoon ground black pepper
- 1 tablespoon fresh parsley, finely chopped
Instructions
- In a medium mixing bowl, whisk together the extra virgin olive oil, lemon juice, minced garlic, oregano, thyme, paprika, salt, and black pepper until fully emulsified.
- Add the chicken tenders to the bowl and toss using tongs to ensure all surfaces are thoroughly coated with the marinade.
- Preheat a convection oven to 400 degrees Fahrenheit (204 degrees Celsius).
- Line a heavy-duty baking sheet with parchment paper and arrange the chicken tenders in a single layer, ensuring at least 1 inch of space between pieces for optimal airflow.
- Bake for 18 to 20 minutes, or until the thickest part of the tender reaches an internal temperature of 165 degrees Fahrenheit (74 degrees Celsius) on a digital thermometer.
- Remove from the oven and allow the protein to rest for 3 minutes before garnishing with fresh parsley and serving.
