Basic Chicken Saute
This quick saute works well with your favorite pan sauce or chutney.
Ingredients
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4 boneless, skinless chicken breasts, (1-1 1/4 pounds), trimmed, tenders removed
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1/4 cup all-purpose flour
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1/2 teaspoon salt
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Freshly ground pepper, to taste
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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.
Tips:
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."
Nutrition information
Calories 182, Total Fat 5 g, Saturated Fat 1 g, Monounsaturated Fat 3 g, Cholesterol 66 mg, Sodium 364 mg, Carbohydrate 7 g, Protein 27 g, Potassium 298 mg. Exchanges: Lean Meat 4,Fat 1
Percent Daily Values are based on a 2,000 calorie diet
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