Description
These Mediterranean Chicken Tenders offer a flavorful and healthy meal, packed with vibrant spices and fresh herbs. They’re perfect for a quick weeknight dinner or a light lunch, delivering a taste of the Mediterranean in every bite.
Ingredients
Scale
- 500g (1.1lb) Chicken Breast, cut into strips
- 2 Tbsp (30ml) Olive Oil
- 1 Tbsp (15ml) Lemon Juice
- 1 tsp (5g) Smoked Paprika
- 1 tsp (5g) Ground Cumin
- 1 tsp (5g) Dried Oregano
- ½ tsp (2g) Sumac
- ½ tsp (2g) Garlic Powder
- ½ tsp (2g) Onion Powder
- ¼ tsp (1g) Black Pepper
- ½ tsp (2g) Sea Salt
- ½ cup (60g) Panko Breadcrumbs
- ¼ cup (30g) Parsley, chopped
- 2 Tbsp (15g) Pecorino Romano Cheese
- 1 Egg, Beaten
- ¼ cup (60ml) Tahini Sauce
- 2 Lemon Wedges
- Few Mint Leaves, torn
Instructions
- Spice the Chicken: Combine spices, then toss with chicken strips.
- Set Up Coating: Prepare egg and breadcrumb mixtures.
- Coat Chicken: Dip chicken in egg, then breadcrumbs.
- Pan-Fry Chicken: Fry in oil until golden brown.
- Finish in Oven: Bake at 190°C (375°F) for 5 minutes.
- Rest & Prepare Sauce: Rest chicken, then whisk tahini sauce.
- Plate & Garnish: Drizzle with tahini, garnish with parsley, lemon, and mint.
Notes
Patting the chicken dry and using panko breadcrumbs are key for extra crispiness. A quick bake after frying ensures the chicken is cooked through and remains crispy.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Poultry
- Method: Pan Fry, Bake
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 350 kcal
- Sugar: 3 g
- Sodium: 450 mg
- Fat: 18 g
- Saturated Fat: 4 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 20 g
- Fiber: 2 g
- Protein: 30 g
- Cholesterol: 80 mg
Keywords: chicken, mediterranean, tenders, healthy, quick, easy, paprika, cumin, oregano, sumac