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Easy Italian Lemon Chicken Tenders
Lemon Chicken Tenders are a quick and delicious recipe that brings a tasty meal to your table in just 15 minutes!This recipe is great for those busy days when you need a fast and easy lunch or dinner solution. The chicken tenders cook in just 10 minutes, making it a lifesaver when you're short on time.
Prep Time
5 mins
Cook Time
5 mins
Total Time
15 mins
Servings: 4
Calories: 550 kcal
Course:
Main Course
Cuisine:
Italian
Ingredients
- 500 g chicken tenders - 1.1 pound
- 1 lemon - untreated
- 300 g flour - 2 cups
- 1 sprig rosemary
- 4 leaves sage
- 2 leaves bay
- 1 clove garlic
- 4 tablespoons olive oil - extra virgin
- salt - to taste
- black pepper - to taste
Instructions
- To make Easy Italian Lemon Chicken Tenders, start by cutting the chicken fillets into smaller strips. This will help them cook faster in the pan. Set the chicken aside.
- Next, chop the fresh herbs using a food processor or knife. You can use rosemary, sage, and bay leaves. Once chopped, set them aside for later.
- Now, coat the chicken strips with flour. You can do this in batches by placing some flour on a plate and lightly pressing the chicken into it. Make sure each piece is evenly coated.
- In a large pan, heat some olive oil over low heat. Add a whole garlic clove (peeled) and the choppe herbs to the pan. Sautè for about 2 minutes, just until they release their flavors. Then, remove the garlic clove from the pan.
- Now, add the floured chicken strips and cook them on medium-high heat. Stir the chicken often so it browns evenly on all sides.
- While the chicken is cooking, grate the zest of one lemon and set it aside. Then, juice the lemon, strain it to remove any seeds, and set the juice aside as well.
- Once the chicken is golden and cooked through, pour the lemon juice and lemon zest over it. Season with salt and pepper, and stir everything together.
- Let the chicken cook for a few more minutes over medium heat, so it absorbs the lemon flavor, but make sure the chicken stays tender.
- Finally, transfer the lemon chicken tenders to a serving plate and enjoy them right away. They're best served hot!
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Nutrition Information
Serving
100g
Calories
550kcal
(28%)
Carbohydrates
60g
(20%)
Protein
35g
(70%)
Fat
18g
(28%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
2g
Monounsaturated Fat
11g
Trans Fat
0.01g
Cholesterol
80mg
(27%)
Sodium
148mg
(6%)
Potassium
586mg
(17%)
Fiber
3g
(12%)
Sugar
1g
(2%)
Vitamin A
75IU
(2%)
Vitamin C
16mg
(18%)
Calcium
31mg
(3%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 550
% Daily Value*
| Serving | 100g | |
| Calories | 550kcal | 28% |
| Carbohydrates | 60g | 20% |
| Protein | 35g | 70% |
| Fat | 18g | 28% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 11g | 55% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 80mg | 27% |
| Sodium | 148mg | 6% |
| Potassium | 586mg | 12% |
| Fiber | 3g | 12% |
| Sugar | 1g | 2% |
| Vitamin A | 75IU | 2% |
| Vitamin C | 16mg | 18% |
| Calcium | 31mg | 3% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.