Basic Chicken Sauté

Basic Chicken Sauté

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

Nutirion Profile: Diabetes Appropriate Healthy Weight Heart Healthy Low Calorie Low Carb Low Sat Fat Low Sodium

Serves Prep Time Total Time
4 20 min 20 min

Directions

Ingredients

  • 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

Cooking Instruction

Step 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).

Step 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

  • Serving: Per serving
  • Calories: 182
  • Carbohydrates: 7g
  • Fat: 5g
  • Protein: 27g
  • Dietary Fiber: 0g
  • Saturated Fat: 1g
  • Monounsaturated Fat: 3g
  • Cholesterol: 66mg
  • Potassium: 298mg
  • Sodium: 364mg
  • Exchanges: 4 very lean meat, 1 fat
  • Carbohydrate Servings: 0

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