Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

Marjoram & Tomato Grilled Chicken Tenders

  • Author: Irena Macri
  • Prep Time: 15 minutes
  • Cook Time: 10 minutes
  • Total Time: 25 minutes
  • Yield: 8 skewers 1x
  • Category: Chicken
  • Method: Grilled
  • Cuisine: Mediterranean
  • Diet: Low Calorie

Description

Try these delicious chicken tenders marinated with marjoram, tomato and garlic then grilled or pan-fried and enjoy the fabulous flavour of the Mediterranean in this nutritious chicken tenderloin recipe. If you’re new to cooking with marjoram, put this one on your to-do list.


Ingredients

Scale

Marjoram marinade

  • 1 tablespoon of dried marjoram (or freshly chopped)
  • 1 tablespoon tomato paste
  • 1 garlic clove, minced or finely chopped
  • 1 tablespoon lemon juice
  • 1 teaspoon sea salt
  • 2/3 tsp ground black pepper
  • 2 tablespoons olive oil

Plus

  • 8 chicken tenderloins (tenders) + short bamboo skewers
  • Oil or fat for cooking in a pan (or oil spray for barbecue)

Sides I served with chicken tenders

  • 4 cups rocket/arugula or other green leaf salad
  • 1 tablespoon lemon juice
  • 1 tablespoon olive oil
  • 2 cups broccoli florets
  • 1 teaspoon butter

Instructions

  1. Combine and whisk dried marjoram, garlic, tomato paste, olive oil, lemon juice, salt and pepper in bowl.
  2. Add chicken tenderloin pieces and set aside for at least 15 minutes to marinate. You can leave the chicken in the marinade overnight in the fridge for more flavour. Make sure to leave them out of the fridge for 10-15 minutes before cooking.
  3. Skewer the chicken tenders onto bamboo skewers (soaking the wooden skewers in some water ahead of time will prevent them from burning). If you don’t have the skewers, you can leave the chicken as tenderloin strips.
  4. Heat a little oil in a large frying or grill pan. Cook the chicken skewers or strips for 4 minutes on each side. Remove from the pan and sit for a few minutes for the juices to flow back inside the meat.
  5. At the same time, set a saucepan of water to boil. cook the broccoli for 2-3 minutes and mix rocket/arugula salad leaves with lemon juice and extra-virgin olive oil. Toss cooked broccoli with some butter or ghee and a little sea salt.

Nutrition

  • Serving Size: 2 skewers + 1 cup arugula salad + 1/2 cup broccoli with butter
  • Calories: 361
  • Sugar: 1.9 g
  • Sodium: 681.5 mg
  • Fat: 19.8 g
  • Carbohydrates: 5.8 g
  • Fiber: 2 g
  • Protein: 40.4 g
  • Cholesterol: 126.6 mg

Keywords: Chicken, Chicken Tenders, Chicken Tenderloin, Marjoram, Skewers, Marinade

2.2K Shares
Share via
Copy link
Powered by Social Snap