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Greek Chicken Tenders

Savory Greek Chicken Tenders for Quick Family Dinners

These Greek Chicken Tenders are a flavorful, healthy, and quick family dinner option, perfect for busy weeknights.
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Prep Time 25 minutes
Cook Time 20 minutes
Marination Time 1 hour
Total Time 1 hour 45 minutes
Servings: 4 tenders
Course: Dinner
Cuisine: Mediterranean
Calories: 200
Ingredients Equipment Method Nutrition Notes

Ingredients
  

Marinade Ingredients
  • 1.5 lbs chicken tenders Main protein source; substitute with sliced chicken breast or thighs if desired.
  • 1/2 cup plain Greek yogurt Tenderizes the chicken and adds tang; opt for non-dairy yogurt to make it dairy-free.
  • 3 tablespoons olive oil Adds richness and helps the marinade adhere; can be omitted for a lighter version.
  • 2 tablespoons fresh lemon juice Provides acidity for tenderizing and flavor brightness; fresh is best, but bottled can suffice.
  • 2 teaspoons lemon zest Enhances the lemon flavor without extra moisture; use fresh for best results.
  • 3 cloves garlic, minced Adds depth and a savory punch; try smoked garlic for a unique twist.
  • 1 tablespoon dried oregano Key herb for a Mediterranean taste; consider thyme or marjoram as alternatives.
  • 1 teaspoon salt Enhances all flavors; adjust according to your taste preference.
  • 1/2 teaspoon black pepper Adds a mild heat; increase for more spice if desired.
  • 1/2 teaspoon ground cumin optional; introduces warmth and depth; omitting won’t compromise the dish.
  • 1 tablespoon fresh parsley or dill optional; a garnish for vibrant color and freshness.

Equipment

  • Mixing Bowl
  • grill or oven or skillet
  • Whisk
  • measuring cups and spoons

Method
 

Cooking Instructions
  1. In a large mixing bowl, whisk together Greek yogurt, olive oil, lemon juice, lemon zest, minced garlic, oregano, salt, black pepper, and optional ground cumin until smooth.
  2. Add chicken tenders to the marinade, ensuring each piece is thoroughly coated. Cover and refrigerate for at least 1 hour, up to 8 hours.
  3. Select your preferred cooking method: for grilling, preheat to medium-high; for baking, set to 400°F; for pan-searing, heat a skillet over medium.
  4. Cook the chicken: Grill for 3-4 minutes per side; Bake for 18-20 minutes, flipping halfway; Pan-sear for 3-4 minutes per side.
  5. Allow the cooked chicken to rest for 3-5 minutes, then garnish with parsley or dill, and serve with your favorite sides.

Nutrition

Serving: 1tenderCalories: 200kcalCarbohydrates: 3gProtein: 29gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 5gCholesterol: 90mgSodium: 400mgPotassium: 300mgFiber: 1gSugar: 1gVitamin A: 2IUVitamin C: 4mgCalcium: 3mgIron: 5mg

Notes

Ensure chicken tenders are of uniform size for even cooking. Avoid marinating for more than 12 hours to prevent mushy texture. Cook in batches if necessary to avoid overcrowding. Experiment with different herbs for unique flavors.

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