Basic Chicken Saute

This quick saute works well with your favorite pan sauce or chutney.

Marie Simmons

Used by permission. (c) Eating Well, Inc.

Ingredients

4 boneless, skinless chicken breasts, (1-1 1/4 pounds), trimmed, tenders removed		Freshly ground pepper, to taste
1/4 cup all-purpose flour		1 tablespoon extra-virgin olive oil, or canola oil
1/2 teaspoon salt

directions

Prep: 20 min Total: 30 min (Quick)

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1
Cover chicken with plastic wrap and pound with a rolling pin, meat mallet or heavy skillet until flattened to an even thickness, about 1/2 inch. Combine flour, salt and pepper in a shallow dish; dredge the chicken (discard any leftover flour).
2
Heat oil in a large nonstick skillet over medium-high heat. Cook the chicken until well browned and no longer pink in the center, 4 to 5 minutes per side. Serve.

notes

Chicken tenders, virtually fat-free, are a strip of rib meat typically found attached to the underside of the chicken breast, but they can also be purchased separately. Four 1-ounce tenders

will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded "chicken fingers."

nutritional information

Calories: 187		Fiber: 0 g
Fat: 5 g		Saturated Fat: 1 g
Carbohydrates: 7 g		Protein: 27 g
Sodium: 364 mg		Monounsaturated Fat: 3 g
Exchanges: 4 very lean meat, 1 fat		Cholesterol: 66 g
Carbohydrate Servings: 0		Potassium: 298 mg
Nutrition Bonus: Selenium (28% daily value).

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Basic Chicken Saute

Ingredients

directions

notes

nutritional information