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Mediterranean Chicken Tenders Flavorful and Easy Dish

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Here is what you need for Mediterranean Chicken Tenders: - 1 lb chicken tenders - 1/2 cup plain Greek yogurt - 2 tablespoons olive oil - 2 cloves garlic, minced - 1 teaspoon dried oregano - 1 teaspoon dried thyme - 1 teaspoon paprika - Juice of 1 lemon - Salt and pepper to taste - 1/2 cup crumbled feta cheese - 1/4 cup Kalamata olives, chopped - Fresh parsley for garnish These ingredients bring the Mediterranean to your kitchen. The chicken tenders are the star. They soak in the marinade made from yogurt, olive oil, and spices. Greek yogurt adds creaminess without being heavy. The garlic and lemon juice give it a fresh kick. Oregano and thyme bring out that classic Mediterranean flavor. Using feta cheese and Kalamata olives adds a salty, rich taste. Fresh parsley on top looks nice and adds a herb note. Each bite is a journey through the sun-soaked flavors of the Mediterranean. This dish combines health and taste in one easy recipe. It’s simple to make and sure to please everyone at your table. {{ingredient_image_1}} - Mixing Ingredients Start by grabbing a medium bowl. In it, mix together 1/2 cup of plain Greek yogurt, 2 tablespoons of olive oil, and 2 cloves of minced garlic. Add 1 teaspoon of dried oregano, 1 teaspoon of dried thyme, and 1 teaspoon of paprika. Squeeze in the juice of 1 lemon. Finally, season with salt and pepper to taste. This mix will create a creamy and flavorful marinade. - Coating Chicken Tenders Take your 1 pound of chicken tenders and place them in the marinade. Make sure each piece is well coated. This step is key for juicy and tasty chicken. Cover the bowl with plastic wrap and set it in the fridge. - Recommended Time Let the chicken marinate for at least 30 minutes. If you have time, marinate it for up to 2 hours. This allows the flavors to soak in and enhance the dish. - Oven Temperature Preheat your oven to 400°F (200°C). This high heat helps the chicken cook well and get golden. - Placement on Baking Sheet Line a baking sheet with parchment paper. After marinating, take the chicken tenders out of the fridge. Place them on the prepared baking sheet, leaving space between each piece. - Topping with Feta and Olives Now, sprinkle 1/2 cup of crumbled feta cheese and 1/4 cup of chopped Kalamata olives over the chicken tenders. This adds saltiness and a burst of flavor. Bake the chicken in the oven for 20-25 minutes. The chicken is done when it’s fully cooked and golden brown on top. Enjoy your meal! To make your chicken tenders burst with flavor, marinate them well. Use Greek yogurt as a base. It adds creaminess and tang. Mix in olive oil, garlic, oregano, thyme, paprika, lemon juice, salt, and pepper. Let the chicken sit in this mix for at least 30 minutes. For bigger taste, marinate for two hours. If you want to switch things up, consider using buttermilk instead of yogurt. It gives a nice tang. You can also try fresh herbs if you have them. Fresh thyme or parsley works well. To check if your chicken is done, use a meat thermometer. The safe cooking temperature is 165°F (75°C). If you don’t have a thermometer, cut into a tender. The meat should be white, not pink. For cooking time, bake the chicken tenders for 20 to 25 minutes at 400°F (200°C). This time ensures they are juicy and golden brown. Pair your Mediterranean chicken tenders with a side of roasted veggies. They add color and crunch. A light salad with fresh greens goes well too. For presentation, arrange the tenders on a large plate. Sprinkle feta cheese and olives on top. Add fresh parsley for a pop of color. Enjoy the beautiful dish! Pro Tips Marinate Longer for Flavor: Allow the chicken tenders to marinate for up to 2 hours to enhance the flavor and tenderness. Use Fresh Herbs: If available, substitute dried herbs with fresh ones for a more vibrant taste in your marinade. Oven Thermometer Check: Always check your oven temperature with a thermometer to ensure accurate baking for perfectly cooked chicken. Let Rest Before Serving: Allowing the chicken to rest for a few minutes after baking will help retain its juices, making it more flavorful and moist. {{image_2}} You can customize your Mediterranean chicken tenders in many fun ways. Here are some ideas: - Additional Toppings Add sliced cherry tomatoes for a burst of color. You can also sprinkle on some fresh herbs, like basil or mint, for a fresh twist. Artichoke hearts make a great topping too. - Flavor Enhancements Try adding a pinch of red pepper flakes for heat. A drizzle of balsamic glaze can boost the flavor. You can also mix in some sun-dried tomatoes for a savory kick. You can cook your chicken tenders in different ways to suit your taste. - Grilling vs. Baking If you choose to grill, preheat your grill to medium-high. Grill the chicken for about 6-8 minutes on each side. This will give you nice grill marks and smoky flavor. Baking is easy and keeps the chicken juicy. - Air Fryer Instructions For a quick method, use an air fryer. Preheat your air fryer to 400°F (200°C). Cook the chicken tenders for about 10-12 minutes. This method gives a crispy outside while keeping the inside tender. You can adjust this recipe to meet your dietary needs. - Gluten-Free Adjustments This dish is already gluten-free. Just make sure all your ingredients are certified gluten-free. - Dairy-Free Alternatives Use dairy-free yogurt to replace the Greek yogurt. Nutritional yeast can give a cheesy flavor without dairy. You can skip the feta or use a dairy-free cheese instead. To keep your Mediterranean chicken tenders fresh, store them in proper containers. Use airtight containers to prevent moisture loss. You can also wrap them tightly in plastic wrap. They stay fresh in the fridge for up to three days. If you want to freeze your chicken tenders, first let them cool completely. Place them in freezer-safe bags or containers. Remove as much air as possible to avoid freezer burn. When you're ready to eat them, thaw overnight in the fridge. To reheat and maintain flavor, use the oven. Preheat it to 350°F (175°C). Place the chicken tenders on a baking sheet. Heat for about 10-15 minutes or until warmed through. This keeps them juicy and tasty. You can also use the microwave, but they may dry out. Serve Mediterranean chicken tenders with fresh sides. A light salad pairs well. Try a Greek salad with cucumber, tomato, and olives. You can also serve them on pita bread. Add some tzatziki sauce for a nice touch. A side of roasted veggies is great too. This dish looks colorful and tastes fantastic! Yes, you can use chicken breasts. Cut them into strips for even cooking. This way, they will cook like tenders. Adjust the cooking time slightly. Breasts may need a few more minutes in the oven. Just ensure they reach the right temperature. Check for an internal temperature of 165°F (75°C). Use a meat thermometer for accuracy. The chicken should be golden brown on top. If the juices run clear, it's done. Let them rest for a few minutes before serving for the best flavor. In this blog post, we explored how to make delicious Mediterranean chicken tenders. We covered key ingredients, marinade preparations, and baking steps. You learned tips for flavor and cooking perfection, along with variations and storage advice. Let your creativity shine with toppings and serving ideas. Remember, you can tweak the recipe to fit your needs. Enjoy making this meal! It’s simple, tasty, and sure to impress everyone at your table.

WANT TO SAVE THIS RECIPE?

Craving a tasty dish that’s both easy to make and packed with flavor? Try my Mediterranean Chicken Tenders! With juicy chicken, zesty herbs, and a hint of tangy feta, these tenders will impress your family and friends alike. Today, I’ll guide you through simple steps and helpful tips to serve up this delightful dish. Let’s dive in and transform your weeknight dinner into a Mediterranean feast!

Why I Love This Recipe

  1. Fresh Flavors: This dish is packed with vibrant Mediterranean flavors that make each bite exciting and refreshing.
  2. Healthy Option: Using Greek yogurt as a marinade not only adds creaminess but also enhances the nutritional value of the chicken.
  3. Quick and Easy: This recipe is simple and quick to prepare, making it perfect for busy weeknights.
  4. Customizable: Feel free to add your favorite vegetables or adjust the spices to suit your taste preferences.

Ingredients

Here is what you need for Mediterranean Chicken Tenders:

  • 1 lb chicken tenders
  • 1/2 cup plain Greek yogurt
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1 teaspoon paprika
  • Juice of 1 lemon
  • Salt and pepper to taste
  • 1/2 cup crumbled feta cheese
  • 1/4 cup Kalamata olives, chopped
  • Fresh parsley for garnish

These ingredients bring the Mediterranean to your kitchen. The chicken tenders are the star. They soak in the marinade made from yogurt, olive oil, and spices. Greek yogurt adds creaminess without being heavy. The garlic and lemon juice give it a fresh kick. Oregano and thyme bring out that classic Mediterranean flavor.

Using feta cheese and Kalamata olives adds a salty, rich taste. Fresh parsley on top looks nice and adds a herb note. Each bite is a journey through the sun-soaked flavors of the Mediterranean. This dish combines health and taste in one easy recipe. It’s simple to make and sure to please everyone at your table.

Step-by-Step Instructions

Preparing the Marinade

  • Mixing Ingredients

Start by grabbing a medium bowl. In it, mix together 1/2 cup of plain Greek yogurt, 2 tablespoons of olive oil, and 2 cloves of minced garlic. Add 1 teaspoon of dried oregano, 1 teaspoon of dried thyme, and 1 teaspoon of paprika. Squeeze in the juice of 1 lemon. Finally, season with salt and pepper to taste. This mix will create a creamy and flavorful marinade.

  • Coating Chicken Tenders

Take your 1 pound of chicken tenders and place them in the marinade. Make sure each piece is well coated. This step is key for juicy and tasty chicken. Cover the bowl with plastic wrap and set it in the fridge.

Marinating the Chicken

  • Recommended Time

Let the chicken marinate for at least 30 minutes. If you have time, marinate it for up to 2 hours. This allows the flavors to soak in and enhance the dish.

Baking the Chicken

  • Oven Temperature

Preheat your oven to 400°F (200°C). This high heat helps the chicken cook well and get golden.

  • Placement on Baking Sheet

Line a baking sheet with parchment paper. After marinating, take the chicken tenders out of the fridge. Place them on the prepared baking sheet, leaving space between each piece.

  • Topping with Feta and Olives

Now, sprinkle 1/2 cup of crumbled feta cheese and 1/4 cup of chopped Kalamata olives over the chicken tenders. This adds saltiness and a burst of flavor. Bake the chicken in the oven for 20-25 minutes. The chicken is done when it’s fully cooked and golden brown on top.

Enjoy your meal!

Tips & Tricks

Ensuring Flavorful Chicken

To make your chicken tenders burst with flavor, marinate them well. Use Greek yogurt as a base. It adds creaminess and tang. Mix in olive oil, garlic, oregano, thyme, paprika, lemon juice, salt, and pepper. Let the chicken sit in this mix for at least 30 minutes. For bigger taste, marinate for two hours.

If you want to switch things up, consider using buttermilk instead of yogurt. It gives a nice tang. You can also try fresh herbs if you have them. Fresh thyme or parsley works well.

Perfect Cooking

To check if your chicken is done, use a meat thermometer. The safe cooking temperature is 165°F (75°C). If you don’t have a thermometer, cut into a tender. The meat should be white, not pink.

For cooking time, bake the chicken tenders for 20 to 25 minutes at 400°F (200°C). This time ensures they are juicy and golden brown.

Serving Suggestions

Pair your Mediterranean chicken tenders with a side of roasted veggies. They add color and crunch. A light salad with fresh greens goes well too.

For presentation, arrange the tenders on a large plate. Sprinkle feta cheese and olives on top. Add fresh parsley for a pop of color. Enjoy the beautiful dish!

Pro Tips

  1. Marinate Longer for Flavor: Allow the chicken tenders to marinate for up to 2 hours to enhance the flavor and tenderness.
  2. Use Fresh Herbs: If available, substitute dried herbs with fresh ones for a more vibrant taste in your marinade.
  3. Oven Thermometer Check: Always check your oven temperature with a thermometer to ensure accurate baking for perfectly cooked chicken.
  4. Let Rest Before Serving: Allowing the chicken to rest for a few minutes after baking will help retain its juices, making it more flavorful and moist.

Variations

Mediterranean-Inspired Additions

You can customize your Mediterranean chicken tenders in many fun ways. Here are some ideas:

  • Additional Toppings

Add sliced cherry tomatoes for a burst of color. You can also sprinkle on some fresh herbs, like basil or mint, for a fresh twist. Artichoke hearts make a great topping too.

  • Flavor Enhancements

Try adding a pinch of red pepper flakes for heat. A drizzle of balsamic glaze can boost the flavor. You can also mix in some sun-dried tomatoes for a savory kick.

Cooking Method Alternatives

You can cook your chicken tenders in different ways to suit your taste.

  • Grilling vs. Baking

If you choose to grill, preheat your grill to medium-high. Grill the chicken for about 6-8 minutes on each side. This will give you nice grill marks and smoky flavor. Baking is easy and keeps the chicken juicy.

  • Air Fryer Instructions

For a quick method, use an air fryer. Preheat your air fryer to 400°F (200°C). Cook the chicken tenders for about 10-12 minutes. This method gives a crispy outside while keeping the inside tender.

Dietary Modifications

You can adjust this recipe to meet your dietary needs.

  • Gluten-Free Adjustments

This dish is already gluten-free. Just make sure all your ingredients are certified gluten-free.

  • Dairy-Free Alternatives

Use dairy-free yogurt to replace the Greek yogurt. Nutritional yeast can give a cheesy flavor without dairy. You can skip the feta or use a dairy-free cheese instead.

Storage Info

Refrigeration Guidelines

To keep your Mediterranean chicken tenders fresh, store them in proper containers. Use airtight containers to prevent moisture loss. You can also wrap them tightly in plastic wrap. They stay fresh in the fridge for up to three days.

Freezing Instructions

If you want to freeze your chicken tenders, first let them cool completely. Place them in freezer-safe bags or containers. Remove as much air as possible to avoid freezer burn. When you’re ready to eat them, thaw overnight in the fridge.

Reheating the Dish

To reheat and maintain flavor, use the oven. Preheat it to 350°F (175°C). Place the chicken tenders on a baking sheet. Heat for about 10-15 minutes or until warmed through. This keeps them juicy and tasty. You can also use the microwave, but they may dry out.

FAQs

What is the best way to serve Mediterranean Chicken Tenders?

Serve Mediterranean chicken tenders with fresh sides. A light salad pairs well. Try a Greek salad with cucumber, tomato, and olives. You can also serve them on pita bread. Add some tzatziki sauce for a nice touch. A side of roasted veggies is great too. This dish looks colorful and tastes fantastic!

Can I use chicken breasts instead of tenders?

Yes, you can use chicken breasts. Cut them into strips for even cooking. This way, they will cook like tenders. Adjust the cooking time slightly. Breasts may need a few more minutes in the oven. Just ensure they reach the right temperature.

How do I know when the chicken tenders are cooked properly?

Check for an internal temperature of 165°F (75°C). Use a meat thermometer for accuracy. The chicken should be golden brown on top. If the juices run clear, it’s done. Let them rest for a few minutes before serving for the best flavor.

In this blog post, we explored how to make delicious Mediterranean chicken tenders. We covered key ingredients, marinade preparations, and baking steps. You learned tips for flavor and cooking perfection, along with variations and storage advice.

Let your creativity shine with toppings and serving ideas. Remember, you can tweak the recipe to fit your needs. Enjoy making this meal! It’s simple, tasty, and sure to impress everyone at your tabl

Here is what you need for Mediterranean Chicken Tenders: - 1 lb chicken tenders - 1/2 cup plain Greek yogurt - 2 tablespoons olive oil - 2 cloves garlic, minced - 1 teaspoon dried oregano - 1 teaspoon dried thyme - 1 teaspoon paprika - Juice of 1 lemon - Salt and pepper to taste - 1/2 cup crumbled feta cheese - 1/4 cup Kalamata olives, chopped - Fresh parsley for garnish These ingredients bring the Mediterranean to your kitchen. The chicken tenders are the star. They soak in the marinade made from yogurt, olive oil, and spices. Greek yogurt adds creaminess without being heavy. The garlic and lemon juice give it a fresh kick. Oregano and thyme bring out that classic Mediterranean flavor. Using feta cheese and Kalamata olives adds a salty, rich taste. Fresh parsley on top looks nice and adds a herb note. Each bite is a journey through the sun-soaked flavors of the Mediterranean. This dish combines health and taste in one easy recipe. It’s simple to make and sure to please everyone at your table. {{ingredient_image_1}} - Mixing Ingredients Start by grabbing a medium bowl. In it, mix together 1/2 cup of plain Greek yogurt, 2 tablespoons of olive oil, and 2 cloves of minced garlic. Add 1 teaspoon of dried oregano, 1 teaspoon of dried thyme, and 1 teaspoon of paprika. Squeeze in the juice of 1 lemon. Finally, season with salt and pepper to taste. This mix will create a creamy and flavorful marinade. - Coating Chicken Tenders Take your 1 pound of chicken tenders and place them in the marinade. Make sure each piece is well coated. This step is key for juicy and tasty chicken. Cover the bowl with plastic wrap and set it in the fridge. - Recommended Time Let the chicken marinate for at least 30 minutes. If you have time, marinate it for up to 2 hours. This allows the flavors to soak in and enhance the dish. - Oven Temperature Preheat your oven to 400°F (200°C). This high heat helps the chicken cook well and get golden. - Placement on Baking Sheet Line a baking sheet with parchment paper. After marinating, take the chicken tenders out of the fridge. Place them on the prepared baking sheet, leaving space between each piece. - Topping with Feta and Olives Now, sprinkle 1/2 cup of crumbled feta cheese and 1/4 cup of chopped Kalamata olives over the chicken tenders. This adds saltiness and a burst of flavor. Bake the chicken in the oven for 20-25 minutes. The chicken is done when it’s fully cooked and golden brown on top. Enjoy your meal! To make your chicken tenders burst with flavor, marinate them well. Use Greek yogurt as a base. It adds creaminess and tang. Mix in olive oil, garlic, oregano, thyme, paprika, lemon juice, salt, and pepper. Let the chicken sit in this mix for at least 30 minutes. For bigger taste, marinate for two hours. If you want to switch things up, consider using buttermilk instead of yogurt. It gives a nice tang. You can also try fresh herbs if you have them. Fresh thyme or parsley works well. To check if your chicken is done, use a meat thermometer. The safe cooking temperature is 165°F (75°C). If you don’t have a thermometer, cut into a tender. The meat should be white, not pink. For cooking time, bake the chicken tenders for 20 to 25 minutes at 400°F (200°C). This time ensures they are juicy and golden brown. Pair your Mediterranean chicken tenders with a side of roasted veggies. They add color and crunch. A light salad with fresh greens goes well too. For presentation, arrange the tenders on a large plate. Sprinkle feta cheese and olives on top. Add fresh parsley for a pop of color. Enjoy the beautiful dish! Pro Tips Marinate Longer for Flavor: Allow the chicken tenders to marinate for up to 2 hours to enhance the flavor and tenderness. Use Fresh Herbs: If available, substitute dried herbs with fresh ones for a more vibrant taste in your marinade. Oven Thermometer Check: Always check your oven temperature with a thermometer to ensure accurate baking for perfectly cooked chicken. Let Rest Before Serving: Allowing the chicken to rest for a few minutes after baking will help retain its juices, making it more flavorful and moist. {{image_2}} You can customize your Mediterranean chicken tenders in many fun ways. Here are some ideas: - Additional Toppings Add sliced cherry tomatoes for a burst of color. You can also sprinkle on some fresh herbs, like basil or mint, for a fresh twist. Artichoke hearts make a great topping too. - Flavor Enhancements Try adding a pinch of red pepper flakes for heat. A drizzle of balsamic glaze can boost the flavor. You can also mix in some sun-dried tomatoes for a savory kick. You can cook your chicken tenders in different ways to suit your taste. - Grilling vs. Baking If you choose to grill, preheat your grill to medium-high. Grill the chicken for about 6-8 minutes on each side. This will give you nice grill marks and smoky flavor. Baking is easy and keeps the chicken juicy. - Air Fryer Instructions For a quick method, use an air fryer. Preheat your air fryer to 400°F (200°C). Cook the chicken tenders for about 10-12 minutes. This method gives a crispy outside while keeping the inside tender. You can adjust this recipe to meet your dietary needs. - Gluten-Free Adjustments This dish is already gluten-free. Just make sure all your ingredients are certified gluten-free. - Dairy-Free Alternatives Use dairy-free yogurt to replace the Greek yogurt. Nutritional yeast can give a cheesy flavor without dairy. You can skip the feta or use a dairy-free cheese instead. To keep your Mediterranean chicken tenders fresh, store them in proper containers. Use airtight containers to prevent moisture loss. You can also wrap them tightly in plastic wrap. They stay fresh in the fridge for up to three days. If you want to freeze your chicken tenders, first let them cool completely. Place them in freezer-safe bags or containers. Remove as much air as possible to avoid freezer burn. When you're ready to eat them, thaw overnight in the fridge. To reheat and maintain flavor, use the oven. Preheat it to 350°F (175°C). Place the chicken tenders on a baking sheet. Heat for about 10-15 minutes or until warmed through. This keeps them juicy and tasty. You can also use the microwave, but they may dry out. Serve Mediterranean chicken tenders with fresh sides. A light salad pairs well. Try a Greek salad with cucumber, tomato, and olives. You can also serve them on pita bread. Add some tzatziki sauce for a nice touch. A side of roasted veggies is great too. This dish looks colorful and tastes fantastic! Yes, you can use chicken breasts. Cut them into strips for even cooking. This way, they will cook like tenders. Adjust the cooking time slightly. Breasts may need a few more minutes in the oven. Just ensure they reach the right temperature. Check for an internal temperature of 165°F (75°C). Use a meat thermometer for accuracy. The chicken should be golden brown on top. If the juices run clear, it's done. Let them rest for a few minutes before serving for the best flavor. In this blog post, we explored how to make delicious Mediterranean chicken tenders. We covered key ingredients, marinade preparations, and baking steps. You learned tips for flavor and cooking perfection, along with variations and storage advice. Let your creativity shine with toppings and serving ideas. Remember, you can tweak the recipe to fit your needs. Enjoy making this meal! It’s simple, tasty, and sure to impress everyone at your table.

Mediterranean Chicken Tenders

Delicious chicken tenders marinated in Greek yogurt and Mediterranean spices, baked to perfection.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 40 minutes
Course Main Course
Cuisine Mediterranean
Servings 4
Calories 250 kcal

Ingredients
  

  • 1 lb chicken tenders
  • 0.5 cup plain Greek yogurt
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1 teaspoon paprika
  • 1 lemon Juice of
  • to taste Salt and pepper
  • 0.5 cup crumbled feta cheese
  • 0.25 cup Kalamata olives, chopped
  • for garnish Fresh parsley

Instructions
 

  • In a medium bowl, mix together Greek yogurt, olive oil, minced garlic, dried oregano, thyme, paprika, lemon juice, salt, and pepper to create a marinade.
  • Add the chicken tenders to the marinade, ensuring they are well coated. Cover and refrigerate for at least 30 minutes (or up to 2 hours for more flavor).
  • Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
  • Remove the chicken tenders from the marinade and place them on the prepared baking sheet.
  • Sprinkle crumbled feta cheese and chopped olives evenly over the chicken tenders.
  • Bake in the preheated oven for 20-25 minutes, until the chicken is cooked through and golden brown on top.
  • Remove from the oven and let rest for a few minutes before serving.
  • Garnish with fresh parsley for an extra pop of color and freshness.

Notes

For extra flavor, marinate the chicken for up to 2 hours.
Keyword baked, chicken, healthy, Mediterranean, tenders

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