Lemon chicken with corn & Southwest salad with apple

5 steps

Updated at: Thu, 17 Aug 2023 05:31:41 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories581.4 kcal (29%)

Total Fat27.4 g (39%)

Carbs44.3 g (17%)

Sugars24.2 g (27%)

Protein43.2 g (86%)

Sodium711 mg (36%)

Fiber6.2 g (22%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

1 lbChicken breast

raw, boneless and skinless

1 tspRosemary

fresh, finely chopped

¼ cupWhole wheat flour

1 tspBlack pepper

ground

¼ tspKosher salt

1 TbspExtra virgin olive oil

or canola oil

¼ cupLemon

small, juiced

1 cupLow sodium chicken stock

or unsalted

8 earCorn

small

6 cupsalad kit

Chopped, Southwest, with dressing & toppings

12 TbspPart-skim mozzarella cheese

diced

4 x 5.3 ozApple

small

Instructions

Step 1

Using a mallet, pound out chicken breasts to ¼-inch thickness.

Step 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.

Step 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.

Step 4

Plate the chicken, and pour the remaining sauce over the top. Garnish with lemon zest, if desired.

Step 5

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.