Basic Chicken Sauté

Preparation

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 -5 minutes per side. Serve.

Tips

1. 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.
2. 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.”

Per serving: 182 calories; 5 g fat (1 g saturated fat, 3 g mono unsaturated fat); 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

Contributed by: EatingWell.com

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