Chicken Breasts with Cornmeal-Coriander Crust and Black Bean-Mango Salsa Recipe

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Chicken Breasts with Cornmeal-Coriander Crust and Black Bean-Mango Salsa
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Ingredients:

Directions:

  1. Place first 8 ingredients in large bowl. Toss to combine. Season salsa with salt and pepper. Cover; let stand 1 hour.
  2. Preheat oven to 250°F. Mix cornmeal and coriander in shallow bowl. Sprinkle chicken with salt and pepper. Generously spray large nonstick skillet with nonstick spray. Place skillet over medium-high heat. Coat 1 side of each chicken breast with cornmeal mixture. Place 4 chicken breasts, cornmeal side down, in skillet; cook until golden on bottom, about 5 minutes. Reduce heat to medium-low. Turn chicken over. Cook chicken until cooked through, about 5 minutes longer. Transfer chicken to baking sheet. Keep warm in oven. Wipe out skillet, then spray with more nonstick spray. Repeat with remaining 4 chicken breasts.
  3. Cut chicken breasts diagonally into 1/2-inch-thick slices. Transfer to plates. Spoon salsa atop chicken and serve.
  4. Per serving: calories, 296; total fat, 6 g; saturated fat, 1 g; cholesterol, 96 mg. Nutritional analysis provided by Bon Appétit
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 409.14 Kcal (1713 kJ)
Calories from fat 49.16 Kcal
% Daily Value*
Total Fat 5.46g 8%
Cholesterol 83.63mg 28%
Sodium 464.98mg 19%
Potassium 1400.75mg 30%
Total Carbs 50.75g 17%
Sugars 8.01g 32%
Dietary Fiber 10.91g 44%
Protein 42.32g 85%
Vitamin C 20.1mg 34%
Iron 3.1mg 17%
Calcium 88.6mg 9%
Amount Per 100 g
Calories 144.51 Kcal (605 kJ)
Calories from fat 17.36 Kcal
% Daily Value*
Total Fat 1.93g 8%
Cholesterol 29.54mg 28%
Sodium 164.23mg 19%
Potassium 494.74mg 30%
Total Carbs 17.92g 17%
Sugars 2.83g 32%
Dietary Fiber 3.85g 44%
Protein 14.95g 85%
Vitamin C 7.1mg 34%
Iron 1.1mg 17%
Calcium 31.3mg 9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 7.8
    Points
  • 10
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • good source of fiber

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