A bright, lemon sauce flavors delicate chicken tenderloins in this quick dinner.
Tenderloins, or tenders, are a secondary muscle that lies directly under the chicken breast. As the name suggests, they’re very tender and need only a few minutes to cook. White wine and capers add to the lemony sauce for a tangy treat.
The tenderloins are flattened to about ¼- ½-inch thick. This can be done with the bottom of a heavy skillet or meat bat. Be careful not to press too hard. The chicken flesh might shred.
• You can use boneless, skinless chicken breast instead of tenderloin. Be sure to flatten them to ¼- to ½-inch thick.
• You can use any type of mushroom.
• Prepare all the ingredients.
• Make rice and set aside.
• Make chicken.
To buy: ¾ pound chicken tenderloin, 1 container sliced mushrooms, 1 jar minced garlic, 1 bottle white wine, 1 container cornstarch, 1 small bottle capers, 1 package microwaveable brown rice, 2 lemons, 1 bunch parsley (optional garnish), 1 bag washed, ready-to-eat spinach.
Staples: Canola oil, butter, salt and black peppercorns.
Lemony Chicken Tenders
pound chicken tenderloin1 tablespoon butter1 cup sliced mushrooms2 teaspoons minced garlic½ cup dry white wine2 tablespoons water2 teaspoons cornstarch2 tablespoons lemon juice2 tablespoons drained capers2 tablespoons chopped parsley (optional garnish)2 lemons cut into wedges for garnish
Flatten tenderloins to about ¼- to ½-inch thick with the bottom of a heavy skillet or a meat bat. Heat butter in a large nonstick skillet over medium-high heat. Add the chicken and brown for 2 minutes per side. A meat thermometer should read 165 degrees Fahrenheit. Divide between 2 dinner plates and add the mushrooms and garlic to the skillet. Saute 2 minutes.
Spoon the mushrooms over the chicken. Add the white wine to the skillet, scraping up the brown bits in the bottom of the skillet. Mix the corn starch into the water and add to the skillet. Stir constantly until sauce is thick. Add the lemon juice and capers. Mix well and spoon sauce over chicken. Add parsley on top. Serve lemon wedges on the side.
Per serving: 326 calories (29% from fat), 10.5 g fat (4.6 g saturated, 2.9 g monounsaturated), 142 mg cholesterol, 40.2 g protein, 6.5 g carbohydrates, 1 g fiber, 348 mg sodium.
1 package microwave brown rice (1½ cups cooked)3 cups washed, ready-to-eat spinach2 teaspoons canola oilSalt and freshly ground black pepper
Microwave rice according to package instructions. Measure 1½ cups rice and reserve the remaining rice for another meal. Add spinach and oil to the warm rice. Stir until the spinach starts to wilt, about 1 to 2 minutes. Add salt and pepper to taste.
Per serving: 237 calories (23% from fat), 6.2 g fat (0.8 g saturated, 3.4 g monounsaturated), no cholesterol, 5.4 g protein, 40.4 g carbohydrates, 3.5 g fiber, 42 mg sodium.
Linda Gassenheimer is the author of more than 30 cookbooks, including her newest, “The 12-Week Diabetes Cookbook.” Listen to Linda on www.WDNA.org and all major podcast sites. Email her at Linda@DinnerInMinutes.com.