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