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

Makes 4 servings

ACTIVE TIME: 20 minutes

TOTAL TIME: 20 minutes

EASE OF PREPARATION: Easy

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

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.

NUTRITION INFORMATION: Per serving: 182 calories; 5 g fat (1 g sat, 3 g mono); 66 mg cholesterol; 5 g carbohydrate; 27 g protein; 0 g fiber; 364 mg sodium; 298 mg potassium.

Nutrition bonus: Selenium (28% daily value).

0 Carbohydrate Servings

TIP: 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."