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Chicken Tender Sauté

Jack is sharing the story behind today’s recipe for this easy, delicious Chicken Tender Sauté. (Thank you Jack!) 😊

In addition to blogging here at A Family Feast, I work full-time as a technology manager where I oversee a team of field technicians who perform repairs for a large, regional supermarket chain. I’m lucky because most of the time, I get to work from home so my commute entails walking out of our downstairs home office and into the kitchen. Most days after work, I’m the one to cook dinner for our family – mostly because I love to cook, and being in the kitchen is my favorite creative outlet.

But on one day last week, I was tied up with work issues resulting from the winter storm and frigid temperatures we’ve had here in New England.

Chicken Tender Sauté

With all of that going on, I was very glad to hear Martha preparing dinner for us.  Within minutes she whipped up this delicious Chicken Tender Sauté – brought a plate of food to my desk – then headed out the door to bring our daughter to swim practice.

Chicken Tender Sauté recipe

After one bite of this Chicken Tender Sauté – all I can say is that I should let Martha cook dinner more often! Super tender strips of chicken sautéed in one skillet along with red bell pepper, spinach, onions, garlic and scallions – plus a little bit of sour cream added at the end for a light touch of creaminess.

I loved this Chicken Tender Sauté so much, I asked Martha to immediately write the recipe down so we could recreate it to share here on our blog.

Chicken Tender Sauté

This Chicken Tender Sauté also happens to fit a keto or low carb diet – but anyone will love this simple, flavorful meal. I think it would be great served over rice.

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Chicken Tender Sauté

  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Total Time: 30 minutes
  • Yield: 2 servings
  • Category: entree
  • Method: stovetop
  • Cuisine: American
  • Diet: Diabetic


Strips of boneless, skinless chicken breast may be substituted for the chicken tenders. (However, the texture of the cooked chicken may not be as tender.)


3 tablespoons extra virgin olive oil

2 tablespoons butter

¾ cup onion, ½ inch dice

4 large scallions, whites diced, greens sliced and separated

1 cup red bell pepper, ½ inch dice

1 tablespoon garlic, minced

8 chicken tenders, about 1 ¼ pounds

3 cups loosely packed baby spinach, about 2 ounces

½ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

¼ cup sour cream


In a large sauté pan, melt butter in oil over medium high heat then add onion, scallion whites, red bell pepper and garlic and sauté for three minutes or until onions are translucent.

Add chicken and nestle down so the tenders sit on the bottom to brown. Cook 1-2 minutes until lightly seared. Turn each tender and lightly brown the other side.

Add spinach, scallion tops (green part), salt and pepper and stir to combine. Cover and cook for and additional 1 to 2 minutes until the spinach is wilted and the chicken is cooked through.

Remove from heat and stir in the sour cream. Add more salt and pepper to taste.


Note: The hardest part of this dish is removing the long white membrane that you’ll see running through each chicken tender. (You really do want to remove that before cooking.) You start by making a few small cuts around the end of the white piece sticking out so you have room to grab it then hold that piece with a paper towel while you pull and run your fingers from your other hand down the sides. (I once worked with someone who could remove the membrane in a few seconds – he did it so often.  I could never do it as fast as him, but managed to remove the membranes for this recipe in about five minutes and only mangled a few.)

Keywords: chicken tender saute

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Chicken Tender Sauté - Tender strips of chicken with vegetables in a creamy sour cream sauce. Great for a keto or low carb diet.

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  • Ava Young wrote:

    We made this tonight and it was so good! We served it on top of spaghetti and it was perfect.

    • Martha wrote:

      Thanks Ava – so glad you enjoyed the recipe!

  • Hema wrote:

    I am not a big fan of cooking by reading recipes but this one was different. Just cooked this dish and not just that it looked exactly how it’s shown here, it tasted just so awesome. I did add a pinch of Garam Masala as I love eating spicy food. Thank you so much for this. I am cooking it again very soon!

    • Martha wrote:

      So glad you enjoyed the recipe Hema! I love your idea of adding a pinch of Garam Masala!

  • Susan wrote:

    I have made this a few times any It is so good.It takes no time at all and is very healthy.Great for a weeknight supper.

    • Martha wrote:

      Glad you enjoyed the recipe Susan!

  • Luz Shirron wrote:

    Can you put how many, calories, carbs, protein and so forth in the recipes? I have to watch how much each meal is and this may also help others.

    • Martha wrote:

      Thanks for your suggestion Luz – it may be something we add in the future. We aren’t professional dieticians so we want to find a reliable and accurate solution for calculating the nutritional information before we add it to our recipes.

  • Tina Morris wrote:

    I made this tonight. My chicken was marinating in Goya Mojo marinade and I didn’t know what to do with it. I found your recipe and I had all the ingredients so I said let’s try it. Wow!! it was amazing. I didn’t feel like cutting onions so I used minced onions. What an easy dish to make. Thank you so much for sharing

    • Martha wrote:

      You are very welcome Tina – so glad you enjoyed the recipe!

  • Andrea Brinckman wrote:

    I loved this! I put some feta on top to add some more fat for keto. I’m glad I’m the only one home tonight. Plenty of leftovers for lunch tomorrow. Thank you! More keto recipes, please!!

    • Martha wrote:

      Thanks Andrea! So glad you enjoyed the recipe! (And yes – we will do more keto recipes!) 🙂

  • LT wrote:

    Thank you for all your wonderful recipes. I enjoy them very much. I for one love the pictures.
    As a “visual” person they (pictures) help me to understand the recipe .
    Stay warm Spring will be here soon..LT

    • Martha wrote:

      Thank you for writing to us today LT! We’re so glad you are enjoying the recipes! (Counting down the days until spring!) 🙂

  • Julie wrote:

    Made this for my family tonight.. loved it!! It was perfect.

    • Martha wrote:

      Thanks Julie! So glad you enjoyed the recipe!

  • Linda R wrote:

    Good morning Martha….”Baby it’s cold outside” here in the Mid-south
    Just had to tell you, I made the Chicken Tender Saute last night. It may take the place of Grampa’s Firehouse Chicken as my new favorite quick recipe. We love fresh spinach and use it often in recipes and as a side dish cooked with a bit of olive oil and fresh garlic. Actually, I was kidding about Grampa’s chicken…I’ve made a dozen times I’m sure.
    Stay warm

    • Martha wrote:

      So glad you enjoyed the recipe Linda! And I’ll be sure to tell my father-in-law (Grampa) that his chicken recipe is a favorite too! 🙂 Hope some warmer weather comes your way soon – we’re looking at more snow in the forecast tonight!

  • Marilyn Gregg wrote:

    I once complimented you on having most of your recipes print on one page. No more. The new format has all that wasted space at the top of the page (why do we need a picture?) so two pages are needed.

    • Martha wrote:

      Thanks for taking the time to leave your feedback Marilyn – I can definitely see your point about the extra space at the top. Our old recipe plugin (which formats the recipe for displaying and printing) was no longer supported technically by the developers who created it, so we switched to this new one a while ago, but you raise a valid concern. I’ve been told by a couple of our readers that they like the photo in the printout because they print the recipe and keep it in a binder for making at a later date. (I have a feeling we aren’t going to make everyone happy all of the time!) We are working on some site changes in the coming months and I will definitely keep your feedback in mind. Thanks again for your feedback, Martha

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