Sautéed Chicken Tenders with Peas and Mint

Author: Stacey and Matty   Date Posted:19 April 2018 


Sauteed Chicken Tender with Peas and Mint

 

CHIEF TIPS

Cooking Tip: Have you tried toasting your sweet potato? Using your regular bread toaster, slice some long thin slices of sweet potato and cook on high twice through. There you have it, healthy toast!

Training Tip: What position are your feet in when you run? Ever watched yourself run before? It might be worth videoing to see how you are positioned and whether your technique is helping or hindering. You want your feet and legs to be facing forward for the optimal result!

Mindset Tip: Write your goals down and put them somewhere you can see them. Write both short term and longterm goals. Each time you achieve a goal put a "W" next to it to stand for a win! Things become more real when we write them down. When we have constant reminders of our goals we are more likely to get after them. Crossing them off or giving yourself a "W" will represent reward for achieving your result and will be a visual reminder that it is possible!

 

RECIPE OF THE WEEK

Sautéed Chicken Tenders with Peas and Mint

Think of this easy recipe as a template, substituting asparagus or zucchini for the peas, and tarragon or dill for the mint. It’s delicious spooned over brown jasmine rice or quinoa.

 

Ingredients:

  • Gluten-free flour mix, such as Cup4Cup, for dredging
  • 10 oz. chicken tenders
  • Kosher salt and freshly ground pepper, to taste
  • 2 Tbs. olive oil
  • 1 1/2 cups shelled fresh or frozen English peas
  • 6 oz. sugar snap peas, strings removed
  • 1 cup gluten-free chicken broth
  • 2 Tbs. minced fresh mint
  • 1 1/2 Tbs. fresh lemon juice

 

Instructions:

Step 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.

Step 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 English 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.

Step 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 seasonings. Divide the chicken and vegetables between 2 warmed plates and serve immediately. Serves 2.

COOK NOTES Chicken tenders are great for weeknights because they cook quickly and need little preparation. Gluten-free flour mixes are easy to use, form a golden brown coating on the chicken, and thicken the sauce to a silky texture.

Adapted from Williams-Sonoma Weeknight Gluten Free, by Kristine Kidd (Weldon Owen, 2013).

 

Full recipe from WILLIAMS-SONOMA.COM

 

ABOUT THE AUTHORS
Matty and Stace from The Chief Life are driven to educate and assist you with your health, nutrition and fitness related goals. They are both CrossFit coaches, have heaps of skills with nutrition and Stacey is a Dietitian with almost 10 years of experience. If you want to know how to get the most out of yourself through quality nutrition, we can help! Head to thechieflife.com for more info, to get in touch or to order your personalised meal plan or training program. We create the plans so all you have to do is make it happen! “Stop thinking about it and go be about it”.


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