Basic Chicken Saute

Basic Chicken Saute

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From: EatingWell Magazine April/May 2005

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

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 4 boneless, skinless chicken breasts, (1-1 1/4 pounds), trimmed, tenders removed
  • 1/4 cup all-purpose flour
  • 1/2 teaspoon salt
  • Freshly ground pepper, to taste
  • 1 tablespoon extra-virgin olive oil, or canola oil


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  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.
  • 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 information

  • 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

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