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20 minute dinner recipes

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Basic Chicken Sauté


From EatingWell:  April/May 2005

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

4 servings | Active Time: 20 minutes | Total Time: 20 minutes



  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.


Per serving : 182 Calories; 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