Description
Bright, herb-forward chicken strips marinated in lemon and olive oil, then cooked until juicy with a lightly charred exterior. Quick to prep and perfect for grilling or roasting, these tenders bring Mediterranean flavor to any table.
Ingredients
Scale
- 4 boneless, skinless chicken breasts (about 1.5 lb / 700 g)
- 3 tablespoons extra-virgin olive oil
- 4 garlic cloves, finely minced
- 2 tablespoons fresh lemon juice (about 1 large lemon)
- 2 teaspoons dried oregano (or 1 tbsp chopped fresh)
- 1 teaspoon kosher salt (adjust to taste)
- 1/2 teaspoon freshly ground black pepper
- 1 teaspoon smoked paprika
Instructions
- Make the marinade: In a medium bowl whisk together the olive oil, minced garlic, lemon juice, oregano, salt, pepper, and smoked paprika until well combined.
- Add the chicken: Trim any excess fat from the breasts and either leave whole or slice into long tenders. Toss the chicken in the marinade so each piece is coated. Cover and chill in the refrigerator for at least 30 minutes and up to 4 hours — longer for more flavor.
- Heat the cooker: If you’re grilling, preheat to medium-high. To bake, set the oven to 400°F (200°C) and line a sheet pan with foil or parchment.
- Cook the chicken: Grill the tenders 5–7 minutes per side, turning once, until they have a golden sear and cooked through. For the oven method, arrange the pieces on the prepared pan and roast about 12–15 minutes, flipping once halfway through. Use an instant-read thermometer — the internal temperature should reach 165°F (75°C).
- Rest and serve: Transfer the cooked chicken to a plate and let rest 4–5 minutes before slicing. Serve warm with lemon wedges, a simple salad, or your favorite sauce.
Notes
- For extra tenderness, marinate longer (overnight is fine).
- If using thicker breasts, pound them to even thickness or slice into strips to ensure even cooking.
- To finish with a touch of char in the oven, broil for 1–2 minutes at the end—watch closely.
Nutrition
- Serving Size: 1 chicken tender (approximately 113g)
- Calories: 250
- Sugar: 0g
- Sodium: 480mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 0g
- Fiber: 0g
- Protein: 34g
- Cholesterol: 90mg