Cajun seasoning, a mix that often includes onion, garlic, salt, black pepper and paprika, is available in many variations.
- 1/4 cup(s) uncooked unenriched white cornmeal, stone-ground
- 1 1/2 tsp Cajun seasoning
- 1 pound(s) uncooked boneless skinless chicken breast(s), four 4-oz pieces
- 1 Tbsp light butter
- 1 spray(s) cooking spray
- 1/2 cup(s) uncooked onion(s), chopped
- 1/2 strip(s) green pepper(s), chopped
- 1 cup(s) frozen corn kernels, thawed
- 1/4 tsp table salt
- 1/8 tsp black pepper
- 1/3 cup(s) fat-free reduced sodium chicken broth
- 1 tsp cornstarch
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).
- Have fun experimenting with different brands, or make your own.