Description
These Mediterranean Chicken Tenders offer a healthy and flavorful twist on a classic, featuring tender chicken marinated in yogurt and spices, coated in a crispy panko crust, and glazed with a tangy honey-harissa sauce. Perfect for a quick and satisfying meal.
Ingredients
Scale
- 500g (1.1lb) Chicken Breast: cut into strips
- 120g (1 cup) Plain Yogurt: tenderizes the chicken
- 2 Tbsp (30ml) Lemon Juice: adds zest
- 1 tsp (5g) Smoked Paprika: for smoky flavor
- 1 tsp (5g) Ground Cumin: earthy and warm
- 1 tsp (5g) Dried Oregano: classic Mediterranean aroma
- ½ tsp (2.5g) Sumac: tangy, lemony twist
- 1 Clove Garlic: minced
- ½ tsp (2.5g) Sea Salt
- ¼ tsp (1.3g) Black Pepper
- 150g (1 cup) Panko Breadcrumbs: for a crispy coating
- 60g (½ cup) Parmesan Cheese: adds umami
- 2 Tbsp (30g) Parsley: chopped, for freshness
- 2 Tbsp (30ml) Olive Oil: for frying
- 1 Tbsp (15ml) Honey: for the glaze
- 1 tsp (5ml) Harissa Paste: adds mild heat
- 1 Tbsp (15g) Pine Nuts: toasted, for garnish
- Lemon Wedges: for serving
Instructions
- Marinate Chicken: Whisk yogurt, lemon juice, paprika, cumin, oregano, sumac, garlic, salt, and pepper. Coat chicken and refrigerate for 30-45 minutes.
- Prepare Coating: Combine panko, Parmesan, and parsley in a dish.
- Heat Oil: Heat olive oil in a skillet over medium-high heat.
- Coat & Fry: Dredge chicken in breadcrumbs and fry for 3-4 minutes per side, until golden and cooked through.
- Make Glaze: Warm honey and harissa paste in a saucepan.
- Glaze & Garnish: Brush tenders with glaze, sprinkle with parsley and pine nuts.
Notes
For extra crispy tenders, pat the chicken dry before coating and avoid overcrowding the skillet.
- Prep Time: 30 minutes
- Cook Time: 20 minutes
- Category: Poultry
- Method: Frying
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 350 kcal
- Sugar: 10 g
- Sodium: 400 mg
- Fat: 15 g
- Saturated Fat: 4 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 30 g
- Fiber: 2 g
- Protein: 30 g
- Cholesterol: 80 mg