Crispy Lemon & Herb Chicken Tenderloins

A simple, flavour-packed recipe using chicken tenderloins — tender, juicy and crisp on the outside. Ideal for busy Kiwi families, lunchboxes or a quick dinner. Uses pantry staples and pairs well with salad, kumara chips or steamed greens.

Ingredients (serves 4)

• 600–700g chicken tenderloins (fresh, skinless)
• 2 lemons — zest and juice separated
• 2 cloves garlic, finely minced
• 2 tbsp olive oil
• 1 tsp Dijon mustard (optional)
• 1 tsp honey or manuka honey
• 1 tsp dried oregano or 1 tbsp fresh chopped oregano
• 1 tsp dried parsley or 1 tbsp fresh chopped parsley
• 1 cup panko breadcrumbs (or gluten-free breadcrumbs)
• 1/2 cup plain flour (or GF flour)
• 2 eggs, beaten
• Salt and freshly ground black pepper
• Olive oil spray or 2 tbsp melted butter for baking/frying
• Lemon wedges and extra chopped parsley, to serve

Method

1. Prep: Pat chicken tenderloins dry with paper towel. Season lightly with salt and pepper.
2. Marinade: In a bowl, combine lemon juice (reserve zest), garlic, olive oil, Dijon, honey and oregano. Add chicken, toss to coat and marinate 10–15 minutes in fridge.
3. Coating: Mix flour with a pinch of salt and pepper in one shallow dish. Whisk eggs in a second dish. Combine panko with lemon zest and parsley in a third dish.
4. Dredge: One at a time, coat each tenderloin in flour, dip in egg, then press into panko mixture until well coated.
5. Cook (oven method – healthier): Preheat oven to 200°C (fan 180°C). Place on a lined baking tray, spray lightly with olive oil or brush with melted butter. Bake 12–15 minutes until golden and internal temperature reaches 75°C, turning once halfway. OR Cook (pan-fry): Heat 2–3 tbsp olive oil in a large frying pan over medium-high. Fry tenderloins 3–4 minutes each side until crisp and cooked through.
6. Finish: Rest 2 minutes, squeeze extra lemon over the top and sprinkle chopped parsley. Serve immediately.

Serving suggestions

• With a crisp garden salad, lemon aioli and crusty bread.
• Serve alongside roasted kumara chips or mashed kumara for a Kiwi twist.
• Slice for wraps, lunchboxes or a BBQ platter.

Tips & Variations

• Gluten-free: use GF flour and GF panko.
• For extra crunch, double-dip in egg and panko.
• Add chilli flakes or smoked paprika to panko for a spicy smoky version.
• Use buttermilk instead of lemon juice for a tangy, tender result.

Storage & Reheating

• Refrigerate leftovers in an airtight container for up to 2 days. Reheat in a moderate oven (170°C) for 8–10 minutes to keep crispness.
• Not recommended to refreeze cooked chicken.