Crispy Greek Chicken Tenders

By Muhammad Faizan

Crispy Greek Chicken Tenders

 Ingredients

For the Chicken Tenders:

  • 1 ½ lbs (680 g) chicken tenders

  • 1 cup plain Greek yogurt

  • 2 tablespoons lemon juice (freshly squeezed)

  • 1 tablespoon red wine vinegar

  • 1 tablespoon olive oil

  • 3 cloves garlic, minced

  • 1 teaspoon dried oregano

  • ½ teaspoon dried thyme

  • ½ teaspoon paprika (optional for color)

  • Salt and freshly ground black pepper, to taste

  • ½ cup grated Parmesan cheese

  • 1 cup panko breadcrumbs (or crushed cornflakes for extra crunch)

  • 2 tablespoons chopped fresh parsley (for garnish)

Instructions

  1. Marinate the Chicken

    • In a large bowl, mix Greek yogurt, lemon juice, red wine vinegar, olive oil, minced garlic, oregano, thyme, paprika, salt, and pepper.

    • Add chicken tenders and coat evenly.

    • Cover and refrigerate for at least 1 hour (up to 8 hours for best flavor).

  2. Prepare the Coating

    • In a shallow dish, combine panko breadcrumbs and Parmesan cheese.

  3. Coat the Chicken

    • Remove chicken from the marinade, shaking off excess.

    • Roll each tender in the breadcrumb mixture until well coated.

  4. Cook the Chicken

    • Option 1: Bake

      • Preheat oven to 425°F (220°C).

      • Place coated tenders on a parchment-lined baking sheet.

      • Lightly spray with olive oil or cooking spray.

      • Bake for 18–22 minutes, flipping halfway, until golden and crispy.

    • Option 2: Pan-Fry

      • Heat 2 tablespoons olive oil in a skillet over medium-high heat.

      • Cook tenders for 3–4 minutes per side, until golden and fully cooked (internal temp: 165°F / 74°C).

  5. Garnish & Serve

    • Sprinkle with chopped parsley and a squeeze of fresh lemon juice.

    • Serve hot with tzatziki sauce or a Greek salad.

Notes & Tips

  • For extra tenderness, marinate overnight.

  • Use full-fat Greek yogurt for the best flavor.

  • To make it gluten-free, use gluten-free breadcrumbs.

  • Air fryer version: 400°F (200°C) for 10–12 minutes, flipping halfway.

  • Great for meal prep — reheats well in the oven or air fryer.

Servings

  • Serves 4 people

  • About 2–3 tenders per serving

Nutritional Info (per serving)

(Estimated, may vary by ingredients)

  • Calories: 290 kcal

  • Protein: 32 g

  • Fat: 12 g

  • Carbohydrates: 9 g

  • Fiber: 1 g

  • Sodium: 310 mg

Benefits

  • High Protein: Great for muscle repair and growth.

  • Greek Yogurt Marinade: Adds probiotics and keeps chicken juicy.

  • Low Carb: Suitable for balanced or low-carb diets.

  • Rich in Flavor: Mediterranean herbs and lemon make it bright and refreshing.

Q & A

Q1: Can I use chicken breast instead of tenders?
A: Yes! Just slice them into strips for even cooking.

Q2: Can I prepare it ahead of time?
A: Yes — marinate and coat the chicken, then refrigerate up to 24 hours before cooking.

Q3: What’s the best dipping sauce?
A: Tzatziki, hummus, or garlic aioli pair perfectly.

Q4: How do I store leftovers?
A: Refrigerate in an airtight container for up to 3 days or freeze for 2 months.

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