Pan-fried cornmeal chicken with corn and onions

5
2
2
SmartPoints® value per serving
Total Time
25 min
Prep
7 min
Cook
18 min
Serves
4
Difficulty
Moderate
Cajun seasoning, a mix that often includes onion, garlic, salt, black pepper, and paprika, is available in many variations. You can have fun experimenting with different brands, or make your own with your favorite spices. All you need is the sweet-and-spicy seasoning and a bit of cornmeal to flavor the chicken breasts, and this one-pan weeknight-friendly dinner comes together in minutes with minimal cleanup. After you cook the chicken, you sauté some onions, green bell peppers, and corn in just 2 minutes, creating a delicious and beautiful salsa that you spoon over the chicken before serving. You can also try the salsa with white fish or pork to mix things up throughout the week.

Ingredients

uncooked unenriched white cornmeal

¼ cup(s), stone-ground

Cajun seasoning

1½ tsp

uncooked boneless skinless chicken breast(s)

1 pound(s), four 4-oz pieces

light butter

1 Tbsp

cooking spray

1 spray(s)

uncooked onion(s)

½ cup(s), chopped

green pepper(s)

½ strip(s), chopped

frozen corn kernels

1 cup(s), thawed

table salt

¼ tsp

black pepper

tsp

fat-free reduced sodium chicken broth

cup(s)

cornstarch

1 tsp

Instructions

  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. Yield: 4 servings (serving size: 1 chicken breast half and 1⁄4 cup corn mixture).

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