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.
Per serving :
5 g Fat;
1 g Sat;
3 g Mono;
66 mg Cholesterol;
7 g Carbohydrates;
27 g Protein;
0 g Fiber;
364 mg Sodium;
298 mg Potassium
Exchanges: 4 very lean meat, 1 fat
Tips & 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."