Basic Chicken Saute

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

Marie Simmons

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

Basic Chicken Saute

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    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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