Basic Chicken Sauté

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

Basic Chicken Sauté
Nutritionist Tested & Approved

Time: 20 minutes

Ingredients
  • 4 boneless, skinless chicken breasts, (1-1 1/4 pounds), trimmed, tenders removed

  • 1/4 cup all-purpose flour

  • 1/2 teaspoon salt

  • Freshly ground pepper, to taste

  • 1 tablespoon extra-virgin olive oil, or canola oil

Directions
  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.

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 Facts

Servings
4
Calories
169
Carbohydrates
2g
Cholesterol
73mg
Dietary Fiber
0g
Fat
6g
Monounsaturated Fat
4g
Potassium
424mg
Protein
24g
Saturated Fat
1g
Sodium
422mg
Bonus
Selenium (28% daily value)
Carbohydrate Servings
0
Exchanges
4 very lean meat
1 fat

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