Crispy Greek Chicken Tenders

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Crispy Greek Chicken Tenders

 Description

Crispy Greek Chicken Tenders are juicy, flavorful chicken strips marinated in creamy Greek yogurt, lemon, garlic, and Mediterranean spices, then cooked until golden and tender. This recipe is high-protein, low-carb, and suitable for people managing blood sugar when prepared without breading or sugar.

 Ingredients

For the Chicken Tenders

  • 1½ lbs chicken tenders

  • 1 cup plain Greek yogurt (unsweetened)

  • 2 tablespoons lemon juice

  • 1 tablespoon red wine vinegar

  • 1 tablespoon olive oil

  • 3 cloves garlic, minced

  • 1 teaspoon dried oregano

  • ½ teaspoon paprika

  • ½ teaspoon black pepper

  • ½ teaspoon salt (optional, adjust for health needs)

 Instructions

  1. Prepare Marinade
    In a bowl, mix Greek yogurt, lemon juice, vinegar, olive oil, garlic, and spices.

  2. Marinate Chicken
    Add chicken tenders and coat well.
    Cover and refrigerate for at least 30 minutes (up to 12 hours for best flavor).

  3. Cook

    • Pan-sear: Heat a non-stick pan on medium heat. Cook tenders 4–5 minutes per side.

    • Oven: Bake at 400°F (200°C) for 18–20 minutes.

    • Air fryer: Cook at 375°F (190°C) for 12–14 minutes.

  4. Serve
    Garnish with fresh parsley and lemon wedges.

 Notes

  • Greek yogurt keeps the chicken moist and tender.

  • No breadcrumbs needed → naturally low carb.

  • Works well for meal prep.

 Tips

  • For extra crispiness, lightly brush with olive oil before cooking.

  • Use full-fat Greek yogurt for better flavor.

  • Do not overcook—chicken dries quickly.

 Servings

  • 4 servings

Nutritional Information (per serving – approx.)

  • Calories: 260 kcal

  • Protein: 32 g

  • Fat: 10 g

  • Carbohydrates: 3–4 g

  • Fiber: 0 g

  • Sugar: <1 g

✔️ Low glycemic impact
✔️ Diabetic-friendly

 Health Benefits

  • Helps maintain stable blood sugar

  • High protein supports muscle and satiety

  • Greek yogurt improves digestion

  • Low carb and no added sugar

 Q & A

Q: Is this recipe good for diabetics?
✅ Yes. It is low in carbohydrates and high in protein.

Q: Can I eat this daily?
✔️ Yes, when paired with vegetables like broccoli or salad.

Q: Can I make it spicy?
🔥 Add chili flakes or cayenne pepper.

Q: Best side dish?
🥗 Greek salad, steamed vegetables, or cauliflower rice.

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