Ingredients
Method
- In a large bowl, whisk together the Greek yogurt, olive oil, lemon juice, lemon zest, minced garlic, oregano, thyme, paprika, salt, and pepper until smooth and evenly combined. The marinade will be thick, closer to a dressing than a liquid.
- Add the chicken tenders and turn until every piece is coated. Cover and refrigerate at least 30 minutes. Two to four hours is ideal; do not exceed 8 hours.
- Heat a grill or heavy skillet to medium heat, not medium-high, and oil it lightly. Yogurt contains milk sugars that brown faster than oil, so high heat will char the outside before the chicken cooks through.
- Wipe the excess marinade off each tender before cooking, leaving a thin coating. A thick layer of marinade burns rather than sears.
- Cook 4-6 minutes per side, until golden with some darker spots and the thickest part reaches 165 degrees F. Tenders are thin and overcook quickly, so start checking early.
- Rest 5 minutes before serving, then scatter the chopped parsley over the top. Serve with tzatziki, in a pita, or over a salad.
Notes
Marinating time matters more than most recipes admit. Lemon juice denatures protein, and past a few hours it breaks it down too far, leaving a chalky, slightly grainy texture. The Greek yogurt buffers the acidity and tenderizes with gentler lactic acid, which is why this marinade tolerates up to 8 hours where a straight lemon marinade would not.
Chicken tenders are thin with a lot of surface area, so acid reaches through them faster than a thick breast. Aim for 2-4 hours.
Lemon zest carries the lemon's aromatic oils with almost no acid, so it adds flavor without extra protein breakdown. Don't add more lemon juice to boost flavor; add zest instead.
Cook at medium heat and wipe off excess marinade. Yogurt browns and chars much faster than an oil-based marinade.
To bake instead: 400 degrees F for 18-20 minutes on a rack set over a sheet pan, with a minute or two under the broiler for color.
Store leftovers in an airtight container in the fridge for 3-4 days. They are excellent cold, sliced over a salad.
To freeze, bag the raw tenders with the marinade and freeze flat. They marinate as they thaw.