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EatingWell
Chicken Saute with Mango Sauce
Here is one simple technique that guarantees juicy results every time. First, pound the chicken: making it thinner ensures quick and even cooking. Next, dredge the chicken lightly in seasoned flour, which helps it turn deep golden brown when sauteed. After the chicken is cooked, deglaze the skillet with broth, wine or a little water to make a pan sauce. The liquid loosens the flavor-boosting browned bits from the bottom of the pan, making a tastier sauce.
Jim Romanoff

Ingredients
Directions
Tips
Tip: Wrap and freeze the chicken tenders. When you have gathered enough, use them in a stir-fry--they are the perfect size. Remove the tough membrane with a sharp knife before cooking.
Nutrition Facts
Per Serving:
255 calories; protein 24.8g; carbohydrates 24.4g; dietary fiber 1.7g; sugars 17.6g; fat 6.6g; saturated fat 1.3g; cholesterol 62.7mg; vitamin a iu 1062.6IU; vitamin c 53.3mg; folate 62.9mcg; calcium 32.6mg; iron 1.3mg; magnesium 37mg; potassium 458.3mg; sodium 272.3mg; thiamin 0.1mg; added sugar 3g.
Exchanges:
1 fruit, 3 1/2 lean protein, 1 fat
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