Juicy Greek Chicken Tenders: A Flavorful Healthy Delight Recipe
Introduction
Juicy Greek Chicken Tenders offer a flavorful and healthy twist on classic chicken. Marinated in tangy yogurt and fresh lemon with aromatic herbs, this dish is perfect for a quick weeknight dinner or a casual gathering.
Ingredients
- 1 cup Plain Greek Yogurt (Substitute with non-dairy yogurt for a dairy-free option)
- 2 tablespoons Olive Oil (Can replace with lemon juice for a lighter version)
- 2 tablespoons Fresh Lemon Juice (Use lime for a twist)
- 1 tablespoon Lemon Zest
- 3 cloves Garlic (minced) (Fresh garlic is preferred)
- 2 teaspoons Dried Oregano (Substitute with thyme or Italian herb blends if desired)
- 1 teaspoon Salt (Adjust to taste)
- 1 teaspoon Black Pepper (White pepper can be used for a milder taste)
- 1 teaspoon Ground Cumin (Optional)
- 1 pound Chicken Tenders (Can substitute with sliced chicken breast or thighs)
- Fresh Parsley or Dill (Optional, for color and freshness)
Instructions
- Step 1: In a large bowl, whisk together the Greek yogurt, olive oil, fresh lemon juice, lemon zest, minced garlic, oregano, salt, pepper, and cumin until smooth to prepare the marinade.
- Step 2: Add the chicken tenders to the marinade and toss until thoroughly coated. Cover and refrigerate for at least 1 hour, or up to 8 hours for best flavor.
- Step 3: Cook the chicken using your preferred method: grill the tenders for 3-4 minutes on each side, pan-sear in olive oil for 3-4 minutes per side, or bake in a preheated oven at 400°F for 18-20 minutes.
- Step 4: After cooking, let the chicken rest for 3-5 minutes. Garnish with fresh parsley or dill and serve with your favorite sides.
Tips & Variations
- For a dairy-free version, substitute Greek yogurt with a thick non-dairy yogurt like coconut or almond.
- Adding ground cumin is optional but adds a warm, earthy flavor that complements the lemon and garlic well.
- Try swapping dried oregano with thyme or an Italian herb blend for a different herbaceous note.
- Marinating longer, up to 8 hours, intensifies the flavors and keeps the chicken juicy.
- Serve with a side of grilled vegetables, rice, or a fresh Greek salad for a complete meal.
Storage
Store leftover chicken tenders in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet or oven to keep them moist. Avoid reheating in the microwave to prevent drying out.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I use chicken breasts instead of tenders?
Yes, you can substitute chicken breasts or thighs sliced into strips. Just adjust the cooking time accordingly, as thicker cuts may require a bit longer.
Is it necessary to marinate the chicken for 8 hours?
Marinating for at least 1 hour is sufficient to add flavor and tenderness, but marinating up to 8 hours deepens the taste and improves juiciness.
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Juicy Greek Chicken Tenders: A Flavorful Healthy Delight Recipe
- Total Time: 1 hour 30 minutes
- Yield: 4 servings 1x
- Diet: Low Fat
Description
Juicy Greek Chicken Tenders marinated in a flavorful blend of Greek yogurt, lemon, garlic, and herbs, then cooked by grilling, pan-searing, or baking for a healthy and delicious meal option.
Ingredients
Scale
Marinade Ingredients
- 1 cup Plain Greek Yogurt (Substitute with non-dairy yogurt for a dairy-free option.)
- 2 tablespoons Olive Oil (Can replace with lemon juice for a lighter version.)
- 2 tablespoons Fresh Lemon Juice (Use lime for a twist.)
- 1 tablespoon Lemon Zest
- 3 cloves Garlic (minced) (Fresh garlic is preferred.)
- 2 teaspoons Dried Oregano (Substitute with thyme or Italian herb blends if desired.)
- 1 teaspoon Salt (Adjust to taste.)
- 1 teaspoon Black Pepper (White pepper can be used for a milder taste.)
- 1 teaspoon Ground Cumin (Optional.)
Main Ingredient
- 1 pound Chicken Tenders (Can substitute with sliced chicken breast or thighs.)
Garnish
- Fresh Parsley or Dill (Optional, for color and freshness.)
Instructions
- Preparation: Gather all ingredients and ensure chicken tenders are trimmed and ready for marinating.
- Prepare the Marinade: In a large bowl, whisk together Greek yogurt, olive oil, fresh lemon juice, lemon zest, minced garlic, dried oregano, salt, black pepper, and ground cumin until the mixture is smooth and well combined.
- Marinate the Chicken: Add the chicken tenders to the bowl and toss them thoroughly in the marinade until fully coated. Cover the bowl with plastic wrap and refrigerate for at least 1 hour, or up to 8 hours to enhance flavor and tenderness.
- Cook the Chicken: Choose your preferred cooking method: grill the chicken tenders for 3-4 minutes on each side over medium-high heat, pan-sear them in a skillet with olive oil for 3-4 minutes each side until cooked through, or bake in a preheated oven at 400°F (204°C) for 18-20 minutes until the internal temperature reaches 165°F (74°C).
- Rest and Serve: After cooking, let the chicken tenders rest for 3-5 minutes to lock in juices. Garnish with fresh parsley or dill for a burst of color and freshness, then serve with your favorite sides.
Notes
- For a dairy-free option, substitute plain Greek yogurt with non-dairy yogurt.
- For a lighter marinade, replace olive oil with additional lemon juice.
- You can substitute dried oregano with thyme or Italian herb blends for a different flavor profile.
- If you prefer a milder pepper flavor, white pepper can be used instead of black pepper.
- Ground cumin is optional but adds a distinctive warmth and depth to the marinade.
- Marinating longer (up to 8 hours) improves the tenderness and flavor of the chicken.
- Use a meat thermometer to ensure chicken is cooked safely to 165°F (74°C).
- Resting the chicken after cooking helps retain moisture for juicier tenders.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Grilling
- Cuisine: Greek
Keywords: Greek chicken tenders, healthy chicken recipe, yogurt marinated chicken, grilled chicken, easy chicken recipes, Mediterranean chicken
