JUICY LEMON PEPPER CHICKEN TENDERS

Juicy oven baked Lemon Pepper Chicken Tenders are super quick to prepare and extremely delicious. Loaded with flavor, make a healthy chicken tenders recipe that’s perfect for a weeknight dinner or festive meal.

CourseMain Course

CuisineAmerican

Keywordlemon pepper chicken tenders

Prep Time10minutes minutes

Cook Time20minutes minutes

Total Time30minutes minutes

Servings6 servings

Calories132kcal

Ingredients

  • 1 1/2 pounds chicken tenders
  • 1 batch Lemon Pepper Marinade
  • ⅓ cup chicken broth
  • 2 garlic cloves minced
  • 1 medium lemon sliced
  • 1 tbsp lemon zest
  • 1 tsp paprika or smoked paprika
  • ⅛ tsp black pepper
  • 1/4 tsp salt or more to taste

Instructions

  • In a large baking dish, place the chicken layers in a single layer. Pour the chicken marinade on top and mix to coat well. Refrigerate for at least 30 minutes for the best flavors.
  • Preheat the oven to 375°F/ 190°C.
  • Remove the chicken from the fridge, and pour the chicken stock over the marinated chicken.
  • Season with paprika, minced garlic, lemon zest, salt, pepper, and peppercorn. Top with lemon slices.
  • Bake for 20 minutes or until the chicken is done or until the internal temperature of the chicken reads 165°F (74°C).
  • Remove from the oven and garnish with freshly chopped parsley. Serve topped with lemon juice and your favorite side dish.

POINT :Typically, boneless, skinless chicken breast or tenders are assigned a certain number of points based on their weight and preparation method (baked, grilled, etc.). For chicken tenders without added oils or high-fat ingredients, the points can be estimated as follows:

  • Boneless, skinless chicken tenders (1.5 pounds): Approximately 0 points (on the myWW Blue and Purple plans) because lean proteins like chicken breast/tenders are often zero points.
  • Lemon juice, garlic, spices: Generally, these ingredients are zero points unless used in large quantities.
  • Chicken broth: If using a low-sodium or fat-free variety, it might also be zero points or very low points.

Nutrition

Serving: 1serving | Calories: 132kcal | Carbohydrates: 1g | Protein: 24g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Cholesterol: 73mg | Sodium: 277mg | Potassium: 430mg | Fiber: 0.2g | Sugar: 0.1g | Vitamin A: 61IU | Vitamin C: 4mg | Calcium: 10mg | Iron: 0.5mg

Juicy Lemon Pepper Chicken Tender

Introduction:
Juicy Lemon Pepper Chicken Tenders are a delightful blend of zesty flavors and tender chicken, perfect for a quick and flavorful meal. This oven-baked dish marries the brightness of lemon with the warmth of pepper, creating a dish that’s both refreshing and satisfying. Whether you’re preparing a weeknight dinner or hosting a special gathering, these chicken tenders are sure to impress with their simplicity and deliciousness.

Ingredients:

  • 1 1/2 pounds chicken tenders
  • 1 batch Lemon Pepper Marinade
  • 1/3 cup chicken broth
  • 2 garlic cloves, minced
  • 1 medium lemon, sliced
  • 1 tbsp lemon zest
  • 1 tsp paprika (or smoked paprika for added depth)
  • 1/8 tsp black pepper
  • 1/4 tsp salt, or more to taste
  • Freshly chopped parsley, for garnish

Instructions:

  1. Marinating the Chicken:
  • In a large baking dish, arrange the chicken tenders in a single layer.
  • Prepare the Lemon Pepper Marinade and pour it over the chicken, ensuring all pieces are coated evenly. Refrigerate for at least 30 minutes to allow the flavors to meld.
  1. Preparation and Cooking:
  • Preheat the oven to 375°F (190°C).
  • Remove the marinated chicken from the fridge and pour chicken broth over it for added moisture and flavor.
  • Sprinkle minced garlic, lemon zest, paprika, black pepper, and salt over the chicken tenders. Place lemon slices on top for additional flavor infusion.
  1. Baking:
  • Bake the chicken tenders in the preheated oven for approximately 20 minutes or until the internal temperature reaches 165°F (74°C), ensuring they are cooked through and tender.
  1. Finishing Touches:
  • Once baked, remove the chicken from the oven and garnish with freshly chopped parsley for a pop of color and freshness.
  • Serve the Lemon Pepper Chicken Tenders hot, accompanied by lemon wedges for squeezing over the chicken and your favorite side dishes, such as steamed vegetables or roasted potatoes.

Useful Tips:

  • Marinade Enhancements: For a more intense lemon flavor, increase the amount of lemon zest or add a splash of lemon juice to the marinade.
  • Temperature Check: Use a meat thermometer to ensure the chicken reaches a safe internal temperature of 165°F (74°C) to guarantee it is fully cooked.
  • Storage and Reheating: Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in the oven or microwave to preserve moisture and flavors.

Nutrition Information:

  • Each serving of Lemon Pepper Chicken Tenders provides approximately 132 calories. It is rich in protein, offering 24 grams per serving, and low in carbohydrates and added sugars. This makes it a wholesome choice for those looking to enjoy a balanced and flavorful meal without excess calories.

Conclusion:
Juicy Lemon Pepper Chicken Tenders are a testament to the simplicity and deliciousness of oven-baked meals. With a harmonious blend of tangy lemon zest, aromatic garlic, and the subtle heat of paprika, these chicken tenders elevate any dining experience from ordinary to extraordinary. Whether you’re a novice cook or a seasoned chef, this recipe is sure to become a favorite for its ease of preparation and fantastic taste. Enjoy the burst of flavors and tender texture of these chicken tenders, and savor every bite with friends and family.