Buttermilk-Battered Chicken Breast with Sweet Corn Sauce |
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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 4 |
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Scott Uehlein, executive chef at the renowned Canyon Ranch Health Resort in Tucson, Arizona, provides an easy technique for a dish that is good enough to eat every day you can't even tell it's good for you! Ingredients:
1/2 cup fresh or frozen corn kernels |
1 tsp minced garlic |
1/4 cup diced onion |
1 1/4 tsp olive oil |
1 tsp minced jalapeño pepper |
2 tbsp minced red bell pepper |
1 1/2 cups low-sodium chicken stock |
1 tbsp honey |
1/2 tsp salt |
pinch of black pepper |
2 tsp fresh lemon juice |
4 boneless, skinless chicken breasts |
1/4 cup buttermilk |
1 pinch black pepper |
3/4 cup all-purpose flour |
1 1/4 tsp paprika |
3/4 tsp salt |
1/2 tsp granulated garlic |
1/2 tsp onion powder |
1/2 tsp dry mustard |
1/4 tsp celery seed |
1 tsp olive oil |
Directions:
1. In a medium pan, sauté corn, garlic, and onion in oil over medium heat 1 minute. Add jalapeño and bell pepper. Cook 30 seconds. Add stock. Reduce liquid by half. Season with honey, salt, pepper and lemon juice. Transfer to blender and puree.
2. With a meat mallet, pound chicken breasts to about 1/2 inch thick. In a shallow glass baking dish, combine chicken with buttermilk and black pepper. Marinate at least 2 hours. In a medium bowl, combine flour, paprika, salt, granulated garlic, onion powder, dry mustard and celery seed. Dredge chicken in seasoned flour until well coated. Heat oil in a large pan and add chicken. Over medium heat, cook chicken 3 to 5 minutes on each side until golden. Serve each breast with 1/2 cup Sweet Corn Sauce.
3. Nutritional analysis per serving: 335 calories, 8 g fat (2 g saturated fat), 34 g carbohydrates, 2 g fiber Nutritional analysis provided by Self
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