Essential Chicken Saute
- Prep Time -
- Cook Time -
- Serves 4
Recipe Provided By: EatingWell.com
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1. Ingredients
- 4 (4 ounce) boneless skinless chicken breast halves
- 1/4 cup all-purpose flour
- 1/2 teaspoon salt, or to taste
- Freshly ground pepper, to taste
- 1 tablespoon extra-virgin olive oil or canola oil
Nutrition Info
Per Serving
- Calories: 202 kcal
- Carbohydrates: 6 g
- Dietary Fiber: 0 g
- Fat: 7 g
- Protein: 26 g
- Sugars: 0 g
About: Nutrition Info 
Powered by: ESHA Nutrient Database
2. Cooking Directions
- Trim visible fat from chicken breasts. Remove the tenders (the long thin flaps); reserve for another use (see Tip). Place trimmed chicken breasts between 2 pieces of plastic wrap. 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 glass dish. Dredge chicken in seasoned flour, shaking off excess.
- Heat oil in a large nonstick skillet over medium-high heat. Add chicken and cook until well browned and no longer pink in the center, 4 to 5 minutes per side. Transfer to a plate, cover and keep warm.
- Continue with the sauce of your choice, as directed in Step 3 of Mango Sauce, Creamy Mushroom & Leek Sauce or Provencal Sauce.
Yield: 4 servings
3. Still Hungry?
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.
Notes:
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.
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Most Helpful Reviews
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Great Taste
balletdncr - December 18, 2006 01:27:24 PM PSTI have always done this to spice up my chicken and it is wonderful!! sprinkle black pepper in the flour! I have also sprinkled garlic in the flour and it taste wonderful!
9 of 9 found this review helpful.
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So good!
Abby - January 17, 2007 10:37:50 AM PSTThis recipe was awesome... but i would recomment to use a spice like garlic powder in place of or with the pepper. I didn't use the pepper, and mixed the garlic powder with the salt and flour, and also sprinkled some in while the chicken was cooking. The end result was delicious!
I used white wine for the pan sauce at the end...was great!6 of 6 found this review helpful.
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try this
Melanie K - December 18, 2006 04:41:12 PM PSTuse bacon grease instead of oil and add seasoning salt...great southern recipe
5 of 8 found this review helpful.
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Add some vegetables
Alex - February 28, 2007 12:27:02 PM PSTWe prepare ouur chicken the same way - the garlic powder helps as well and our kids really like it this way. Also, we saute some baby bella mushrooms and zucchini slices with some cooking wine and round out the meal that way. As a matter of fact - this was our menu for tonight... :-)
2 of 2 found this review helpful.
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Very Good
Bo - February 5, 2007 03:49:53 PM PSTTry adding Paprika and Chicken seasoning along with Garlic Salt or Powder
2 of 2 found this review helpful.
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