Pan-Fried Cornmeal Chicken with Corn and Onions

Oxmoor House
Pan-Fried Cornmeal Chicken With Corn And OnionsRecipe
Oxmoor House
4 servings (serving size: 1 chicken breast half and 1/4 cup corn mixture)

Ingredients

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1/4 cup stone-ground cornmeal
1 1/2 teaspoons Cajun seasoning
4 (4-ounce) skinless, boneless chicken breast halves
1 tablespoon light butter
Cooking spray
1/2 cup chopped onion
1/2 cup chopped green bell pepper
1 cup frozen whole-kernel corn, thawed
1/4 teaspoon salt
1/8 teaspoon black pepper
1/3 cup fat-free, less-sodium chicken broth
1 teaspoon cornstarch

Preparation

Prep: 7 Minutes
Cook: 18 Minutes

Place cornmeal and seasoning in a zip-top plastic bag; add chicken. Seal and shake well to coat.

Melt butter in a large skillet over medium- high heat. Add chicken, and cook 6 minutes on each side or until done. Remove chicken from pan.

Coat pan with cooking spray. Add onion, bell pepper, and corn to pan; sauté 2 minutes over medium heat. Add salt and black pepper.

Combine chicken broth and cornstarch, stirring well; add to chicken, and cook until slightly thickened and bubbly. Serve corn mixture over chicken.

Created date

March 2010

Nutritional Information

Calories 242
Fat 3.3 g
Satfat 1.4 g
Protein 29.1 g
Carbohydrate 20.6 g
Cholesterol 76 mg
Iron 1.5 mg
Sodium 486 mg
Caloriesfromfat 13 %
Fiber 2.0 g
Calcium 20 mg