Q : Can I make this recipe with frozen tenderloins?

A : Yes, just ensure to thaw the tenderloins completely before marinating and baking.

Q : Are chicken tenders just cut-up chicken breasts?

A : No, chicken tenderloins are a specific cut found under the chicken breast, making them extra tender and flavorful.

Oven-Baked Mediterranean Chicken Tenders (Easy and Healthy)

Name: Oven-Baked Mediterranean Chicken Tenders (Easy and Healthy)
Prep time: PT-482580H18M30S
Cook time: PT-482581H48M30S
Total time: PT-482581H48M30S
Cuisine: Mediterranean
Ingredients: For The Marinade; 1/4 cup Red Wine Vinegar; ½ Lemon (zest and juice); 1 tsp Dijon Mustard; 2 Garlic Cloves, minced; 1 tsp Dried Oregano; ¼ tsp Salt; ¼ tsp Black Pepper; 1/2 cup Extra Virgin Olive Oil; For The Chicken; 1kg (2 pound) Chicken Tenderloins; 8 - 10 sprigs of Fresh Oregano, optional; Salt and freshly ground Black Pepper for seasoning

Description

Savor the flavors of the Mediterranean with these easy and healthy oven-baked chicken tenders! Juicy and tender, these chicken strips are perfectly seasoned with olive oil, garlic, and a blend of aromatic herbs. With simple ingredients and minimal prep, they’re ready in no time—perfect for busy weeknights dinners, meal prep, or a quick lunch. Bake them to golden perfection and enjoy a quick, flavorful meal!

Ingredients

For The Marinade

1/4 cup Red Wine Vinegar

1/2 Lemon (zest and juice)

1 tsp Dijon Mustard

2 Garlic Cloves, minced

1 tsp Dried Oregano

1/4 tsp Salt

1/4 tsp Black Pepper

1/2 cup Extra Virgin Olive Oil

For The Chicken

1kg (2 pound) Chicken Tenderloins

8 - 10 sprigs of Fresh Oregano, optional

Salt and freshly ground Black Pepper for seasoning

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Instructions

Make the Marinade

1. Add all of the marinade ingredients into a small bowl and whisk until well combined.

Marinade the Chicken

2. Add the chicken tenders and fresh oregano to a glass dish (or ziplock bag), pour the marinade over the chicken, cover and marinade in the refrigerator for 30 minutes to 1 hour.

Chef’s Tips

- Ensure the chicken tenders are fully submerged in the marinade.

- You can marinade the chicken for up to 8 hours, or freeze the raw chicken in the marinade.

Bake the Chicken

3. Preheat the oven to 200°C (400°F).

4. Line a baking sheet with parchment paper.

5. Arrange the chicken tenders on the baking sheet and season with salt and pepper. (Discard the rest of the marinade.)

6. Bake for 15 - 20 minutes or until the chicken reaches an internal temperature of 73°C (165°F).

7. Remove the chicken from the oven and serve with your favorite side dishes.

Notes

Storage Instructions:

Fridge - Cool chicken tenders completely and store in an airtight container for 2-3 days.

Freezer - Store in a freezer safe airtight container or freezer bag for up to 3 months.

Prep Time: 5 - 10 minutes
Marinating: 30 minutes (or up to 8 hours)
Cook Time: 15 - 20 minutes
Category: Dinner
Method: Oven Baking
Cuisine: Mediterranean

Nutrition

Serving Size:
Calories: 320
Sugar: 0.2 g
Sodium: 137.3 mg
Fat: 13.7 g
Saturated Fat: 3.7 g
Trans Fat: 0 g
Carbohydrates: 0.4 g
Fiber: 0 g
Protein: 45.6 g
Cholesterol: 279.5 mg