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–+ servings
Mediterranean Chicken Tenders

Mediterranean Chicken Tenders with Creamy Garlic Yogurt Dip

These Mediterranean Chicken Tenders, marinated with Greek yogurt, are a quick, flavorful, and healthy dinner option perfect for busy weeknights.
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Prep Time 10 minutes
Cook Time 10 minutes
Marination Time 30 minutes
Total Time 50 minutes
Servings: 4 tenders
Course: Quick Meals
Cuisine: Mediterranean
Calories: 205
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Marinade
  • 1 cup plain Greek yogurt adds creaminess and tenderizes the chicken
  • 2 tablespoons olive oil provides moisture and enhances grilling
  • 1 whole lemon juice brightens flavor
  • 3 cloves minced garlic adds depth of flavor
  • 2 teaspoons dried oregano imparts Mediterranean flair
  • 1 teaspoon dried thyme enhances herbaceous notes
  • 1 teaspoon smoked paprika adds smoky flavor
  • salt & black pepper essential for seasoning
  • red pepper flakes optional, offers a kick of heat
For the Chicken
  • 1 pound chicken tenders main protein source

Equipment

  • Grill
  • Mixing Bowl
  • meat thermometer

Method
 

Step-by-Step Instructions
  1. In a medium bowl, whisk together Greek yogurt, olive oil, lemon juice, minced garlic, oregano, thyme, smoked paprika, and season with salt and black pepper. Add red pepper flakes if desired.
  2. Add chicken tenders to the marinade, ensuring thorough coating. Cover and refrigerate for a minimum of 30 minutes.
  3. Preheat grill or grill pan to medium-high heat, about 400°F (200°C). Lightly oil the surface if using a grill pan.
  4. Remove excess marinade from chicken and place on grill. Cook for 4-5 minutes per side until golden brown and internal temperature reaches 165°F (74°C).
  5. Transfer chicken to a plate and let rest for 2-3 minutes to allow juices to redistribute.
  6. Garnish the chicken with parsley and lemon slices. Serve with Greek salad, pita bread, or tzatziki dip.

Nutrition

Serving: 1tenderCalories: 205kcalCarbohydrates: 6gProtein: 28gFat: 8gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gCholesterol: 75mgSodium: 300mgPotassium: 400mgSugar: 1gVitamin A: 200IUVitamin C: 5mgCalcium: 100mgIron: 1mg

Notes

Allow for at least 30 minutes marination; overnight is preferable. Always preheat the grill for non-stick cooking and beautiful marks. Use a meat thermometer to verify chicken doneness.

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