Sautéed Chicken Tenders with Peas and Mint

Mains, Recipes

Sautéed Chicken Tenders with Peas and Mint

Chicken tenders are great for weeknight dinners because they cook quickly and need little preparation. Here, we serve them with peas and mint for an easy one-pot meal, but think of this recipe as a template, substituting your favorite veggies for the peas, or tarragon or dill for the mint. Made with gluten-free flour, which is widely available at almost any grocery store these days, it makes a satisfying gluten-free meal, especially when spooned over brown jasmine rice or quinoa.

 

Sautéed Chicken Tenders with Peas and Mint

 

Ingredients

 

  • Gluten-free flour mix, such as Cup4Cup, for dredging
  • 10 oz. (315 g) chicken tenders
  • Kosher salt and freshly ground pepper
  • 2 Tbs. olive oil
  • 1 1/2 cups (about 7 oz./220 g) shelled fresh or frozen English peas
  • 6 oz. (185 g), sugar snap peas, strings removed
  • 1 cup (8 fl. oz./250 ml) gluten-free chicken broth
  • 2 Tbs. minced fresh mint
  • 1 1/2 Tbs. fresh lemon juice

 

Directions

 

1. Spread the flour mix on a plate. Cut the chicken tenders in half crosswise. Season the chicken lightly with salt and pepper, then dredge in the flour.

 

2. In a large nonstick fry pan over medium-high heat, warm the olive oil. Add the chicken and sauté until just cooked through, about 5 minutes. Transfer to a plate. Add the peas and sugar snap peas to the pan and season lightly with salt and pepper. Sauté until heated through, about 2 minutes. Add the broth and bring to a boil, stirring to scrape up the browned bits on the pan bottom. Cover the pan and boil until the vegetables are almost tender, about 3 minutes.

 

3. Return the chicken and any juices on the plate to the pan and add the mint. Simmer, uncovered, stirring almost constantly, until the sauce thickens and coats the chicken, about 2 minutes. Stir in the lemon juice. Taste and adjust the seasoning. Divide the chicken and vegetables between 2 warmed plates and serve immediately. Serves 2.

 

What We're Reading: Weeknight Gluten Free

 

 

Find more quick, gluten-free dinner recipes in our book Weeknight Gluten Free, by Kristine Kidd.

 

 

 

 

 

 

 

One comment about “Sautéed Chicken Tenders with Peas and Mint

  1. Connie Hoffman

    Light and tasty! I did sub leftover roteesire chicken and added fresh, sliced asparagus along with the peas. I opted for the fresh dill instead of mint as that is what I had on hand. Served with wild rice and mushrooms as a side. Healthy and relatively low carb.

    Reply

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