Basic Chicken SautÃ©

From EatingWell: April/May 2005 — Subscribe Now!

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

4 servings

Active Time: 20 minutes

Total Time: 20 minutes

Nutrition Profile

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

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).
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