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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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  • Dona wrote:

    That is delicious! Thank you for posting it. It is so easy to make

    • Martha wrote:

      You’re welcome Dona – glad you enjoyed the recipe!

  • Jeff wrote:

    I make the recipe over and over and it is so good. I serve it over egg noodles. The only trouble I seem to have is getting some color on the tenders. I may need to try a larger skillet so that I have more surface area for them to touch the pan.

    • Martha wrote:

      So glad the recipe is a hit Jeff! (Yes – a larger skillet might help!)

  • Stephanie wrote:

    My husband and I really enjoyed this! Even my 2 picky boys ate it without complaining lol. I made the recipe as is. On the side, I sautéed some mushrooms with some olive oil and a little bit of salt. We all ended up mixing them in as we ate, along with some marinated artichokes. I served it with bow tie pasta and gemelli pasta (had a half box of each). It was delicious! Even my husband went in for seconds 🙂
    Only thing I will change from now on, is doubling the ‘sauce’ 😉

    • Martha wrote:

      So glad the recipe was a hit Stephanie! (As the mom of a picky eater too, I love hearing it!) 🙂

  • Valerie Davis wrote:

    Winner winner, chicken dinner. This was a last minute recipe for my leftover chicken breast strips and spinach. What a winner, definitely restaurant quality and will add to my regular menu of home cooked meals. It turned out just as pictured and tasted amazing. I didn’t have enough spinach so I added artichokes, which I will continue to do in the future. My husband loved this recipe and he does not like vegetables.

    • Martha wrote:

      Thanks so much Valerie! Love the idea of adding artichokes too!

  • Jamie N Carpenter wrote:

    Delicious Martha! Just delicious!

    • Martha wrote:

      Thanks Jamie!

  • Debi wrote:

    I made this last night and it is one of the most delicious chickens dishes I have ever made. My boyfriend and I both inhaled it.

    • Martha wrote:

      Wow Debi – So glad the recipe was a hit!

  • Brandy wrote:

    Best chicken dinner I’ve ever made!

    • Martha wrote:

      Thanks Brandy – glad you enjoyed the recipe!

  • Jodi Evans wrote:

    I added extra sour cream and penne noodles. I also sprinkled a lil bit of slap your momma seasoning to the chicken as well! I’m so glad I came across this recipe! I will definitely be making again!

    • Martha wrote:

      Thanks Jodi – glad you enjoyed it!

  • Tami wrote:

    This recipe is delicious! Definitely will be a keeper! Followed it to a T, no need to change a thing.

    • Martha wrote:

      Thanks Tami – we’re glad you enjoyed the recipe!

  • Elana Patchin wrote:

    I’m making this tonight and wondered if I can use plain yogurt instead of sour cream.

    • Martha wrote:

      Sure Elana – The yogurt has more of a tangy flavor, but you can use it.

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