Pan Chicken Tenders Recipe

Looking for an easy pan chicken tenders recipe? Learn how to make pan chicken tenders using healthy ingredients.


Submitted by renelace

Makes 6 servings



Pan seared chicken with a wheat flower and corn starch coating.

Recipe Ingredients for pan chicken tenders

8 oz Fresh Tenderloins Chicken Breast
0.13 cup Whole Wheat Flour
0.5 tbsp Corn Starch
0.35 oz Extra Virgin Olive Oil
4 Teaspoon Juice
3 serving Coarse Kosher Salt

Recipe Directions for pan chicken tenders

  1. squeez lemon juice on pat dried chicken strips

  2. Season with desired herbs and 1/2 tbl of kosher salt.

  3. make coating with 2 tlb of olive oil 1 tlb of wheat flour and 1 tsp of corn starch

  4. Brush coating on chicken and place on a hot oiled skilltet. do not touch untl brown on one side( about 3 min)

  5. Repeat on other side

Categories

Main Dish

Nutrition Facts
Serving Size 47.2g
Amount Per Serving
Calories
57
Calories from Fat
17
% Daily Value*
Total Fat
1.9g
3%
Saturated Fat
0.2g
1%
Trans Fat
0.0g
Cholesterol
22mg
7%
Sodium
341mg
14%
Potassium
11mg
0%
Total Carbohydrates
3.2g
1%
Dietary Fiber
0.3g
1%
Protein
7.5g
Vitamin A 0% Vitamin C 0%
Calcium 0% Iron 3%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
50% confidence
D+
  Good points
  • Low in saturated fat
  •   Bad points
  • High in cholesterol
  • Very high in sodium
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