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Easy Pan-Seared Chicken
Try these quick and easy chicken tenders for a kid-friendly weeknight protein paired with a grain and a veggie (or fruit!)
Prep Time
5
minutes
mins
Cook Time
10
minutes
mins
Total Time
15
minutes
mins
Course:
Dinner
Cuisine:
American
Servings:
4
Calories:
192
kcal
Author:
Amy Palanjian
Equipment
Green Pan Non-Stick Pan
Ingredients
2
tablespoons
olive oil
(or unsalted butter)
1
pound
chicken tenders
1
garlic clove
(peeled and sliced)
Salt
US Customary
-
Metric
Instructions
Warm the oil or butter in a large skillet over medium heat.
Add the chicken tenders and top with the sliced garlic. Sprinkle with salt.
Cover and cook for 4 minutes. Remove cover.
Flip over and cook for an additional 3-4 minutes uncovered. Cook until a meat thermometer registers 165 degrees F.
Notes
Use chicken tenders for quick and even cooking.
Cover the pan before you flip the chicken to prevent it from drying out.
Add sliced garlic on the chicken for flavor. You can remove them before serving as desired.
Sprinkle with salt.
Serve with a dipping sauce such as ketchup, ranch, or salsa if desired.
Serve shredded or diced, according to what will work best for your child.
Nutrition
Calories:
192
kcal
|
Carbohydrates:
1
g
|
Protein:
24
g
|
Fat:
10
g
|
Saturated Fat:
2
g
|
Polyunsaturated Fat:
1
g
|
Monounsaturated Fat:
6
g
|
Trans Fat:
1
g
|
Cholesterol:
73
mg
|
Sodium:
132
mg
|
Potassium:
423
mg
|
Fiber:
1
g
|
Sugar:
1
g
|
Vitamin A:
34
IU
|
Vitamin C:
2
mg
|
Calcium:
7
mg
|
Iron:
1
mg