Pan-Fried Cornmeal Chicken with Corn and Onions
- Total Time
Cajun seasoning, a mix that often includes onion, garlic, salt, black pepper and paprika, is available in many variations.
uncooked unenriched white cornmeal¼ cup(s), stone-ground
Cajun seasoning1 ½ tsp
uncooked boneless skinless chicken breast(s)1 pound(s), four 4-oz pieces
light butter1 Tbsp
cooking spray1 spray(s)
uncooked onion(s)½ cup(s), chopped
green pepper(s)½ strip(s), chopped
frozen corn kernels1 cup(s), thawed
table salt¼ tsp
black pepper⅛ tsp
fat-free reduced sodium chicken broth⅓ cup(s)
- 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. Yield: 4 servings (serving size: 1 chicken breast half and 1⁄4 cup corn mixture).