Pan-fried Chicken Breast Tenders

Fresh and pair wonderfully with breast for a quick and delicious, high-protein lunch.

Pan-fried Chicken Breast Tenders
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  • 2 sprays of olive oil cooking spray
  • ¼ cup water
  • 2 teaspoons garlic puree
  • 6oz (about 2 handfuls) Trader Joe’s Trimmed & Cleaned, Pre-Washed Green Beans
  • A handful (about 7-8 spears) asparagus, washed and woody stems removed
  • 4oz (about 2 pieces) raw chicken breast tenders, washed, pat-dried and seasoned with salt and pepper
  • 2 tablespoon Trader Joe’s Red Pepper Spread


  1. Evenly coat shallow pan with 2 short bursts of olive oil cooking spray. Heat pan on medium eat.
  2. While pan heats, combine water, garlic puree, green beans and asparagus spears in a microwaveable casserole dish and for about 4 minutes, to desired tenderness.
  3. While green beans and asparagus cook, cut shallow slits in chicken breast tenders, then add to pan and fry on high heat, about 2 minutes each side, making sure that each chicken breast tender is well and evenly-cooked.
  4. Turn off heat and remove chicken breast tenders.
  5. Take green beans and asparagus out of microwave and drain excess water.
  6. Serve chicken breast tenders on green beans and asparagus with a side of red pepper spread.

Ready in 5 minutes!

Serves 1

Calories: 250
Saturated Fat: 1g
Fiber: 10g
Protein: 30g