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Basic Chicken Saute
Basic Chicken Saute
0 Reviews
From: EatingWell Magazine, April/May 2005
This quick sauté works well with your favorite pan sauce or chutney.
- By: Marie Simmons EatingWell Recipe Contributor
Ingredients 4 servings
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Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
- 4 boneless, skinless chicken breasts, (1-1¼ pounds), trimmed, tenders removed
- ¼ cup all-purpose flour
- ½ teaspoon salt
- Freshly ground pepper, to taste
- 1 tablespoon extra-virgin olive oil, or canola oil
Preparation
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Active
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Ready In
- Cover chicken with plastic wrap and pound with a rolling pin, meat mallet or heavy skillet until flattened to an even thickness, about ½ 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.”
- Serving size: 3 oz. chicken breast
- Per serving: 175 calories; 7 g fat(1 g sat); 0 g fiber; 2 g carbohydrates; 26 g protein; 10 mcg folate; 83 mg cholesterol; 0 g sugars; 0 g added sugars; 29 IU vitamin A; 0 mg vitamin C; 6 mg calcium; 0 mg iron; 342 mg sodium; 383 mg potassium
- Carbohydrate Servings: 0
- Exchanges: 4 lean meat, 1 fat
