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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


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.)

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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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  • Iris wrote:

    Loved this. Yogurt instead of sour cream. More tangy. Added asparagus cut up and sautéed with rest of veggies.. Seasoned chicken with poultry seasoning and smoked paprika. Take off heat and be careful when adding sour cream or yogurt so it does not curdle. Best to add some of sauce to hurt first and then mix this into the pot

    • Martha wrote:

      Thanks Iris!

  • Gracie Girl wrote:

    Delish! I added mushrooms with the veggies. Sautéed them really well sometimes covering so they would be juicy then transferred them to a bowl. Used scissors to remove the membranes on the chicken tenders–so easy and thanks to another reviewer for the suggestion! Salt and peppered the tenders, added a tiny bit of olive oil and spray olive oil, then placed the tenders (it was very crowded) flat in the pan to brown, covered (about 3-4 minutes–so tempting to check them but they won’t brown if you do). Flipped them, poured the veggies back on top, added artichokes in water, covered and cooked about two minutes, then added spinach, tossed…forgot the sour cream–oops! Served over cauliflower rice with a salad. A massively huge hit and everyone raved! While it was cooking everyone said how yummy it smelled.

    Just to give it variety, I might try some thyme, sage and or lemon next time. Could also add black olives or sun-dried tomatoes. It really is delish!

    • Martha wrote:

      Thanks Garcie!

  • Ann wrote:

    Made as instructed and very delicious and easy!!!! Quick weeknight recipe. Served with pasta and bread for soaking up juices!

    • Martha wrote:

      Thanks Ann!

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