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Lemon chicken with corn & Southwest salad

Servings: 4
Calories: 393kcal

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

Instructions

  • Using a mallet, pound out chicken breasts to ¼-inch thickness.
  • 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.
  • 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.
  • 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.
  • Plate the chicken, and pour the remaining sauce over the top. Garnish with lemon zest, if desired.
  • 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