👩🍳 Instructions
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1
In a medium bowl, combine lemon juice, 2 tbsp olive oil, minced garlic, oregano, thyme, salt, and pepper. Add chicken tenders and toss to coat. Cover and refrigerate for 15-60 minutes.
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2
While chicken marinates, prepare the coating. In a shallow dish, combine panko breadcrumbs, all-purpose flour, paprika, and cayenne pepper (if using). Stir well.
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3
Remove chicken tenders from marinade, allowing excess liquid to drip off. Dredge each tender thoroughly in the panko mixture, pressing gently to coat all sides. Place coated tenders on a clean plate.
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4
To pan-fry: Heat 2 tbsp olive oil in a large non-stick skillet over medium-high heat. Add tenders in a single layer, cook for 3-4 minutes per side until golden brown and internal temperature reaches 165°F (74°C). Cook in batches if necessary.
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5
To bake: Preheat oven to 400°F (200°C). Arrange coated tenders on a lightly greased or parchment-lined baking sheet. Lightly spray tops with oil. Bake for 15-20 minutes, flipping halfway, until golden and cooked through.
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6
Serve hot, garnished with fresh chopped parsley and an optional extra squeeze of lemon.
💡 Notes
For a gluten-free version, use gluten-free panko and gluten-free flour. Leftovers can be stored in the fridge for 3-4 days and reheated in the oven or air fryer for best crispness. Air frying at 375°F (190°C) for 10-14 minutes, flipping halfway, also works wonderfully.
🥗 Nutrition (per serving)
Calories
350 kcal
Protein
35g
Total Fat
15g
Saturated Fat
3g
Carbs
20g
Fiber
1g
Sugar
2g
Sodium
480mg
Cholesterol
90mg
