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Basic Chicken Sauté

April/May 2005

Your rating: None Average: 4.1 (32 votes)

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


Basic Chicken Sauté Recipe

Makes: 4 servings

Active Time:

Total Time:

Ingredients

  • 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

Preparation

  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.

Tips & Notes

  • 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

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.

Nutrition Bonus: Selenium (28% daily value).

Exchanges: 4 very lean meat, 1 fat



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Recipe Categories

Servings
4
Main Ingredient
Chicken
Preparation/ Technique
Saute
Meal/Course
Dinner

Type of Dish
Main dish, poultry
Ethnic/Regional
American
Ease of Preparation
Easy
Total Time
30 minutes or less
Publication
April/May 2005

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