Mediterranean Diet Perfectly Grilled Chicken Tenderloins
Savor the vibrant flavors of the Mediterranean with our Mediterranean Diet Perfectly Grilled Chicken Tenderloins. This quick and easy recipe features tender chicken marinated in a zesty blend of extra virgin olive oil, fresh lemon juice, and minced garlic, accented with aromatic herbs like oregano and thyme. A hint of red pepper flakes adds just the right amount of heat, while freshly chopped parsley brings a burst of freshness to every bite. Grilled to juicy perfection in just 10 minutes, these tenderloins are a healthy, protein-packed option ideal for summer cookouts or easy weeknight dinners. Pair them with your favorite Mediterranean sides—think Greek salad or roasted vegetables—for a wholesome, delicious meal that’s ready in no time. Perfect for those embracing a Mediterranean diet or anyone seeking flavorful, nutrient-rich meals!
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Recipe Information
Ingredients
- 1 pound chicken tenderloins
- 2 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 3 pieces garlic cloves, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 0.5 teaspoon ground black pepper
- 0.5 teaspoon salt
- 0.25 teaspoon red pepper flakes
- 2 tablespoons fresh parsley, chopped
Instructions
Rinse the chicken tenderloins under cold water and pat them dry with paper towels.
In a large bowl, whisk together the olive oil, lemon juice, minced garlic, oregano, thyme, black pepper, salt, and red pepper flakes to create the marinade.
Add the chicken tenderloins to the marinade, ensuring they are fully coated. Cover the bowl with plastic wrap and marinate in the refrigerator for at least 30 minutes, or up to 4 hours for more flavor.
Preheat your grill to medium-high heat. If using a gas grill, preheat for 10 minutes. If using a charcoal grill, ensure the coals have a nice layer of ash over them.
Once the grill is hot, carefully oil the grates to prevent sticking.
Place the marinated chicken tenderloins on the grill. Cook for about 3-5 minutes on each side, or until the internal temperature reaches 165°F (74°C) and the chicken is no longer pink in the center.
Remove the chicken tenderloins from the grill and let them rest for a few minutes before serving. This helps the juices to redistribute, keeping the chicken tender.
Garnish the grilled chicken tenderloins with freshly chopped parsley before serving.
Serve the grilled chicken tenderloins with your choice of Mediterranean sides, such as a fresh Greek salad or roasted vegetables.
Nutrition Facts
Calories |
677 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.5 g | 42% | |
| Saturated Fat | 4.1 g | 20% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 223 mg | 74% | |
| Sodium | 1370 mg | 60% | |
| Total Carbohydrate | 7.8 g | 3% | |
| Dietary Fiber | 1.7 g | 6% | |
| Total Sugars | 0.9 g | ||
| Protein | 90.4 g | 181% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 103 mg | 8% | |
| Iron | 3.3 mg | 18% | |
| Potassium | 1214 mg | 26% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
