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 |
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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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