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Pan-Fried Cornmeal Chicken with Corn and Onions

Oxmoor House
Prep time 7 mins
Cook time 18 mins
Yield 4 servings (serving size: 1 chicken breast half and 1/4 cup corn mixture)

Ingredients

  • 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

Nutrition 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

How to Make It

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

  2. 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.

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

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

Cook's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Oxmoor House Healthy Eating Collection