Lemon Pepper Tenders

30 min · Easy · Serves 1

310 kcal per serving · 40g protein

Chicken tenders tossed in lemon zest and cracked black pepper, cooked until golden. Bright, peppery and done in fifteen minutes.

Ingredients

• 200 g Chicken tenders
• Lemon (zested & wedged) × 1
• 1 tsp Cracked black pepper
• 1 tbsp Olive oil
• 1 tbsp Fresh parsley

Method

1. Season Tenders

   

   Pat tenders dry. Rub generously with cracked black pepper and fresh lemon zest on all sides.

2. Heat Pan

   

   Heat olive oil in a skillet over medium-high heat until shimmering. The pan needs to be hot to get that golden sear.

3. Sear Tenders

   

   Place tenders in a single layer. Cook undisturbed for 4-5 minutes on the first side until a golden crust forms.

4. Flip and Finish

   

   Flip each tender and cook another 3-4 minutes until cooked through (internal temp 75°C).

5. Plate and Garnish

   

   Transfer to a plate. Finish with extra lemon zest, a fresh lemon wedge on the side, and scatter chopped parsley over the top.