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Oxmoor House Photo by: Oxmoor House

Pan-Fried Cornmeal Chicken with Corn and Onions

Oxmoor House JANUARY 2003

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

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

Preparation

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.

Note:

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.

Nutritional Information

Amount per serving
  • Calories: 242
  • Fat: 3.3g
  • Saturated fat: 1.4g
  • Protein: 29.1g
  • Carbohydrate: 20.6g
  • Cholesterol: 76mg
  • Iron: 1.5mg
  • Sodium: 486mg
  • Calories from fat: 13%
  • Fiber: 2.0g
  • Calcium: 20mg
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Pan-Fried Cornmeal Chicken with Corn and Onions recipe

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