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Lemon chicken with corn & Southwest salad

Servings: 4
Calories: 393
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Ingredients  

  • 1 pound Chicken breast, raw, boneless and skinless four 4-oz pieces
  • 1 tsp Rosemary, fresh, finely chopped
  • ¼ cup Whole wheat flour 1.1oz
  • 1 tsp Black pepper, ground 0.1oz
  • ¼ tsp Kosher salt
  • 1 tbsp Extra virgin olive oil, or canola oil ½oz
  • 1 small Lemon, juiced 2oz
  • 1 cup Low sodium chicken stock 8½oz
  • 4 small ear of corn 2.6oz each
  • 6 cups southwest Chopped salad kit, with dressings and toppings 14oz

Steps 

  1. Using a mallet, pound out chicken breasts to ¼-inch thickness.
  2. In a medium bowl, combine the rosemary, flour, pepper and salt. Dredge the chicken breasts in the flour mixture and place on a baking sheet.
  3. Heat a large non-stick sauté pan to medium heat. Add the oil and spread it around in pan. Once the oil is hot, add the chicken and cook for 4 minutes on each side. After flipping the chicken, add the lemon juice and cook another 2 minutes to let the juice evaporate or absorb into the chicken. Add the chicken stock and let it reduce and thicken a few more minutes.
  4. Meanwhile, fill a medium saucepan halfway with water and bring to a boil over medium-high heat. Carefully lower in the corn. Allow the corn to boil until the kernels turn bright yellow and are tender, 4 to 5 minutes.
  5. Plate the chicken, and pour the remaining sauce over the top. Garnish with lemon zest, if desired.
  6. Enjoy one serving of the Lemon chicken with corn on the cobb and 1½ cups of the chopped Southwest salad. 

Notes

Calories 393
Total Fat 18.9 g
– Saturated Fat 3.6 g
Cholesterol 94 mg
Sodium 571 mg
Total Carbohydrate 30.7 g
– Dietary Fiber 4.8 g
– Total Sugars 7.8 g
— Added Sugars 0 g
Protein 32.9 g
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