Lemon Chicken with Avocado-Corn Salsa

Name: Lemon Chicken with Avocado-Corn Salsa
Yield: serves 4
Ingredients: 4 boneless, skinless chicken breast halves (6 to 8 ounces each); 1/4 cup plus 2 teaspoons extra-virgin olive oil; 2 tablespoons plus 2 teaspoons fresh lemon juice (from 1 to 2 lemons); 2 ears corn, husks and silks removed (or 1 cup frozen corn kernels); 2 teaspoons finely chopped red jalapeño chiles (ribs and seeds removed for less heat, if desired); 2 tablespoons minced peeled fresh ginger; 1/2 cup canned black beans, drained and rinsed; 1/2 red onion, finely chopped; 1/4 cup fresh lime juice (from 3 to 4 limes); 10 cherry tomatoes, quartered; 2 firm, ripe Hass avocados, halved lengthwise, pitted, peeled, and diced; Coarse salt and freshly ground pepper; 4 ounces baby arugula

January 26, 2012

Avocados in the salsa supply a generous portion of monounsaturated fat and fiber. If fresh corn is not in season, opt for frozen; it will taste better and have more nutrients than any “fresh” corn in the grocery store.

Recipe information

Yield
serves 4

Ingredients

4 boneless, skinless chicken breast halves (6 to 8 ounces each)

1/4 cup plus 2 teaspoons extra-virgin olive oil

2 tablespoons plus 2 teaspoons fresh lemon juice (from 1 to 2 lemons)

2 ears corn, husks and silks removed (or 1 cup frozen corn kernels)

2 teaspoons finely chopped red jalapeño chiles (ribs and seeds removed for less heat, if desired)

2 tablespoons minced peeled fresh ginger

1/2 cup canned black beans, drained and rinsed

1/2 red onion, finely chopped

1/4 cup fresh lime juice (from 3 to 4 limes)

10 cherry tomatoes, quartered

2 firm, ripe Hass avocados, halved lengthwise, pitted, peeled, and diced

Coarse salt and freshly ground pepper

4 ounces baby arugula

Preparation

Step 1
Combine chicken with 2 tablespoons each oil and lemon juice in a shallow baking dish. Cover and marinate in refrigerator for 1 to 3 hours, turning once.
Step 2
Working in a large bowl, stand each ear of corn on its flat end; shave off kernels with a serrated knife (to yield about 1 cup total).
Step 3
Heat 1 tablespoon oil in a medium skillet over medium. Add corn kernels, chiles, and ginger; cook, stirring frequently, until softened, 3 to 4 minutes. Let cool.
Step 4
Heat a grill (or grill pan) to medium (if using a charcoal grill, coals are ready when you can hold your hand 5 inches above grates for just 6 to 8 seconds). Grill chicken until lightly browned and cooked through, about 5 minutes per side. Remove from heat.
Step 5
Stir together black beans, onion, corn mixture, lime juice, and 1 tablespoon oil. Add tomatoes, avocados, and 1/2 teaspoon salt (or to taste); season with pepper, and stir gently to combine.
Step 6
Toss arugula with remaining 2 teaspoons each oil and lemon juice. Divide evenly among plates, and top with chicken and avocado-corn salsa. Serve immediately.
Nutrition Information
Step 7
(Per Serving)
Step 8
Calories: 524
Step 9
Saturated Fat: 5g
Step 10
Unsaturated Fat: 4g
Step 11
Cholesterol: 68mg
Step 12
Carbohydrates: 29g
Step 13
Protein: 34g
Step 14
Sodium: 244mg
Step 15
Fiber: 11g

Power Foods

TagsSalsa Condiment Chicken Breast Chicken Poultry Corn Vegetable Black Bean Bean and Legume Main Dinner Gluten Free Dairy Free Nut Free Vegan Vegetarian Easy Grilling Cookbooks

Recipe information

Ingredients

Preparation

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Nutrition Information

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Recipe notes