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

Marie Simmons
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

175 calories; protein 25.8g 52% DV; carbohydrates 1.7g 1% DV; exchange other carbs; dietary fiber 0.1g; sugarsg; fat 6.5g 10% DV; saturated fat 1.1g 6% DV; cholesterol 82.8mg 28% DV; vitamin a iu 29.1IU 1% DV; vitamin cmg; folate 10.2mcg 3% DV; calcium 6.5mg 1% DV; iron 0.5mg 3% DV; magnesium 32mg 11% DV; potassium 382.9mg 11% DV; sodium 341.7mg 14% DV; thiamin 0.1mg 11% DV.