This quick sauté works well with your favorite pan sauce or chutney.
Time: 20 minutesIngredients
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
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).
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."
- Dietary Fiber
- Monounsaturated Fat
- Saturated Fat
- Selenium (28% daily value)
- Carbohydrate Servings
- 4 very lean meat
- 1 fat