Lemony chicken tenders with green beans and diced potatoes

If you're looking for something quick and tasty to make for dinner - this is it! This dish has all your food groups and is perfect for packing for lunch the next day. 

  • 12 pieces of chicken breast tender roughly (2 oz. each)
  • All-purpose flour for dusting
  • salt and freshly cracked black pepper to taste
  • 2 Tbsp. olive oil (25 ml)
  • 1 tsp. chopped rosemary (5 ml)
  • Grated juice and zest of 1 lemon
  • Chicken broth to adjust sauce
  • 1 tbsp. capers, optional (15 ml)
  • 2 medium Yukon gold potatoes, washed and cubed
  • ½ lb trimmed green beans
  • 1 tsp. chopped fresh thyme (5 ml)
  • 1 – 2 tbsp. butter (25 ml)
  1. In a medium pot, cover diced potatoes in cold water and season with salt and bring to a boil.  After about 7 minutes, when potatoes are almost cooked, transfer them, with a slotted spoon, saving the boiling water, to another skillet with butter and chopped thyme, over high heat.  Add the green beans to boiling water and simmer until just tender.  Add to potatoes in skillet just to flavour. 
  2. Meanwhile, season chicken tenders with salt and pepper and dredge in flour.  In a large skillet, heat olive oil and pan fry for 3 minutes on medium high.  Sprinkle with ½ rosemary and lemon zest.  Flip and repeat on other side. Add the lemon juice, and capers, if desired and adjust with a splash of chicken broth if needed and finish cooking. Cover to keep warm and save sauce. 
  3. Serve chicken with potato and green bean mixture.