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 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.”
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