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

Source: EatingWell Magazine, April/May 2005




Ingredient Checklist


Instructions Checklist
  • 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.


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 Facts

3 oz. chicken breast
175 calories; protein 25.8g; carbohydrates 1.7g; dietary fiber 0.1g; fat 6.5g; saturated fat 1.1g; cholesterol 82.8mg; vitamin a iu 29.1IU; folate 10.2mcg; calcium 6.5mg; iron 0.5mg; magnesium 32mg; potassium 382.9mg; sodium 341.7mg; thiamin 0.1mg.

4 lean meat, 1 fat