Basic Chicken Saute

Name: Basic Chicken Saute
Total time: 20 min
Ingredients: 4 boneless, skinless chicken breasts, (1-1 1/4 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

Rating: Unrated

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This quick sauté works well with your favorite pan sauce or chutney. Source: EatingWell Magazine, April/May 2005

Marie Simmons

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Ingredients

4 boneless, skinless chicken breasts, (1-1 1/4 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

Directions

Step 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).

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Step 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 Facts

Serving Size: 3 oz. chicken breast

Per Serving:

175 calories; 6.5 g total fat; 1.1 g saturated fat; 83 mg cholesterol; 342 mg sodium. 383 mg potassium; 1.7 g carbohydrates; 0.1 g fiber; 25.8 g protein; 29 IU vitamin a iu; 10 mcg folate; 6 mg calcium; 1 mg iron; 32 mg magnesium;

Exchanges:

4 lean meat, 1 fat

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