Lemon Garlic Marinated Chicken Tenders

Fuel your gains with these zesty Lemon Garlic Marinated Chicken Tenders! This high-protein, low-fat recipe is perfect for muscle building or healthy eating. Simple to prepare and packed with flavor, it's an ideal addition to your meal prep or a quick weeknight dinner. Delicious and nutritious!

Lemon Garlic Marinated Chicken Tenders

Preparation

1
In a bowl, combine fresh lemon juice, minced garlic, olive oil, dried oregano, salt, and black pepper to create the vibrant marinade.
2
Add the chicken tenders to the marinade, ensuring each piece is thoroughly coated. Cover the bowl and refrigerate for a minimum of 30 minutes, allowing the flavors to meld and infuse the chicken. For an even deeper flavor, marinate for up to 4 hours.
3
Heat a non-stick pan or skillet over medium-high heat, ensuring it's hot enough for a good sear.
4
Carefully place the marinated chicken tenders in the hot pan in a single layer, making sure not to overcrowd the pan. Cook for 3-5 minutes per side, or until the chicken is golden brown on the outside and cooked through to an internal temperature of 165°F (74°C).
5
Remove the cooked chicken tenders from the pan and let them rest for a few minutes on a plate before serving. This helps to keep them juicy and tender.

Nutrational Values per serving

178
kcal
27g
protein
2g
carbs
6g
fat

Ingredients

  • chicken tender 4 tender
  • lemon juice 2 tbsp
  • garlic 4 clove
  • olive oil 1 tbsp
  • dried oregano 1 tsp
  • salt 0.5 tsp
  • black pepper 0.25 tsp
high-protein low-carb low-fat clean-eating gluten-free low-calorie
Difficulty 1/3
Duration 45 Min