Pan-Fried Chicken Breasts With Corn, Tomato and Bacon Sauté
Note: Make the most of summer produce with this fresh and easy one-skillet dinner. From Meredith Deeds.
• 1/3 c. flour
• 1 tsp. paprika
• 1/2 tsp. garlic powder
• 4 (6-oz.) skinless, boneless chicken breast halves, pounded to 3/4-in. thickness
• 1 tsp. salt, divided
• 1/2 tsp. pepper, divided
• 2 tbsp. vegetable oil
• 2 slices bacon, chopped
• 1 small red onion, chopped
• 3 c. fresh corn kernels (3 or 4 ears)
• 1 c. halved cherry tomatoes
• 1/4 c. chopped basil
• 2 tbsp. lemon juice
In shallow dish, mix flour, paprika and garlic powder. Season chicken breasts with 1/2 teaspoon salt and 1/4 teaspoon pepper. Coat chicken with flour mixture.
In 12-inch nonstick skillet, warm oil over medium heat. Cook chicken in oil, about 6 to 7 minutes a side or until cooked through. Transfer chicken to a plate; keep warm.
Place the same skillet back over medium heat and add the bacon. Cook until brown and crisp. Transfer to a large bowl. Drain all but 1 tablespoon fat.
Add onion and cook until just softened, about 5 minutes, then add corn. Continue cooking, stirring or shaking pan occasionally, until corn begins to brown a bit, about 5 more minutes; remove from heat and let cool for a few minutes.
Add to the bowl with the bacon. Add the tomatoes, basil and lemon juice and toss to combine. Serve with the chicken.
Nutrition information per serving:
Fat 19 g
Sodium 760 mg
Carbohydrates 33 g
Saturated fat 5 g
Total sugars 7 g
Protein 45 g
Cholesterol 115 mg
Dietary fiber 4 g
Exchanges per serving: 2 starch,
5 ½ lean protein, 1 ½ fat.