2

Pan-Fried Cornmeal Chicken with Corn and Onions

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.
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).
Notes
Have fun experimenting with different brands, or make your own.

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