Quick Mediterranean Chicken Tenders | 30-Minute Dinner (Print Version)
Whip up quick Mediterranean Chicken Tenders in 30 minutes! Flavorful, healthy, and easy, these tenders are perfect for a speedy weeknight dinner.
# Recipe Info:
Prep Time: 10 Minutes minutes
Cook Time: 20 Minutes minutes
Total Time: 30 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: Mediterranean
Dietary: Gluten-Free, Diabetic-Friendly
# Ingredients:
→ Golden Tender Seasoning
01 -
1 and 1/2 lbs boneless, skinless chicken tenders
02 -
2 tbsp extra virgin olive oil
03 -
2 tbsp fresh lemon juice (from 1 medium lemon)
04 -
2 cloves garlic, minced
05 -
1 tsp dried oregano
06 -
1/2 tsp smoked paprika
07 -
1/4 tsp black pepper
08 -
Salt to taste
→ Creamy Herb Dip
09 -
1/2 cup plain Greek yogurt (2% or full-fat)
10 -
1/4 cup English cucumber, finely diced
11 -
1 tbsp fresh dill, chopped
12 -
1/2 clove garlic, minced
13 -
1 tsp fresh lemon juice
14 -
Salt and black pepper to taste
→ Fresh Finishers
15 -
2 tbsp fresh parsley, chopped, for garnish
16 -
1 medium lemon, cut into wedges, for serving
# Instructions:
01 -
Combine 2 tbsp extra virgin olive oil, 2 tbsp fresh lemon juice, 2 cloves minced garlic, 1 tsp dried oregano, 1/2 tsp smoked paprika, 1/4 tsp black pepper, and salt to taste in a bowl. This forms the flavorful base for your Mediterranean Chicken Tenders | Quick 30-Minute Dinner.
02 -
Add 1 and 1/2 lbs boneless, skinless chicken tenders to the marinade. Toss to coat thoroughly. Let the chicken marinate for at least 10 minutes at room temperature, or refrigerate for up to 30 minutes for deeper flavor.
03 -
In a separate small bowl, combine 1/2 cup plain Greek yogurt, 1/4 cup finely diced English cucumber, 1 tbsp chopped fresh dill, 1/2 clove minced garlic, and 1 tsp fresh lemon juice. Season with salt and black pepper to taste. Stir well and set aside.
04 -
Preheat your oven to 400°F. Line a baking sheet with parchment paper for easy cleanup. Arrange the marinated chicken tenders in a single layer on the prepared sheet, ensuring they are not overcrowded for even cooking.
05 -
Bake the chicken tenders for 18-20 minutes, or until cooked through and golden brown, reaching an internal temperature of 165°F. This ensures juicy and tender Mediterranean Chicken Tenders | Quick 30-Minute Dinner.
06 -
Remove the cooked chicken from the oven. Garnish with 2 tbsp chopped fresh parsley and serve immediately with 1 medium lemon cut into wedges. Enjoy your Mediterranean Chicken Tenders | Quick 30-Minute Dinner alongside the creamy herb dip.
# Notes:
01 -
For extra crispiness, you can broil the tenders for the last 1-2 minutes, watching carefully to prevent burning.
02 -
No fresh dill? Dried dill can be used in the dip, but reduce the amount to 1 teaspoon as its flavor is more concentrated.
03 -
These tenders are fantastic served with a side of quinoa, a simple green salad, or warm pita bread for a complete meal.
04 -
Leftover chicken tenders can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently to maintain tenderness.
# Tools You'll Need:
01 -
Cutting board
02 -
Chef's knife
03 -
Measuring cups and spoons
04 -
Large bowl
05 -
Whisk
06 -
Large non-stick skillet
07 -
Tongs
08 -
Small bowl
# Nutrition Facts (Per Serving):
Calories: 338 kcal
Total Fat: 12 g
Total Carbohydrate: 4 g
Protein: 57 g