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Pan Seared Chicken with Corn Salsa

This dinner is both FAST to make and so DELICIOUS! The smokey flavors in the seared chicken contrast with the cool, crisp corn salsa for a dinner that will impress family and friends.

Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 6 servings
Calories: 314 kcal
Course: Dinner
Cuisine: American

Ingredients

For the Corn Salsa
  • 2 cups frozen corn thawed
  • 1 cup black beans drained and rinsed
  • 1/4 cup cilantro finely chopped
  • 1/4 cup red onion finely chopped
  • 2 tbsp fresh jalapeno finely diced (optional)
  • 1/4 cup red bell pepper finely diced
  • 2 tsp lime juice
  • 2 tsp lemon juice
  • 1/2 tsp salt
For the Chicken
  • 2 pounds boneless, skinless chicken breast cut into thin cutlets
  • 2 tablespoons lime juice
  • 2 tablespoons taco seasoning
  • 2 tablespoons vegetable oil

Instructions

For the Corn Salsa
    Cup of Yum
  1. Mix all ingredients together.
  2. Chill while preparing the chicken.
For the Chicken
  1. In a large zip top bag or container, combine the chicken, lime juice, taco seasoning, and 1 tablespoon oil and mix to coat the chicken.
  2. Heat a large skillet with 1 tablespoon over medium high heat. Once hot, add the chicken in a single layer and let cook for 2-3 minutes without moving.Flip to the other side, reduce heat to low and cover. Cook chicken until done, 165˚F internal temp. Remove from skillet.If there is too much chicken for a single layer in the skillet, repeat with the rest of chicken.
  3. Serve each chicken breast with a scoop of corn salsa on top. Enjoy!!

Notes

  • To save leftovers, separate into meal sized portions and then place in an airtight container and store:
  • in the refrigerator for up to a week days
  • in the freezer up to 3 months
  • Black Bean Corn Avocado Salsa – To add avocado this salsa is simple. Just dice one avocado and toss it with 1 tsp vegetable oil to coat. Then stir it into the salsa mixture.
  • Black Bean Corn Green Chile Salsa– Add 1 4 oz can of diced green chiles to the prepared salsa to add southwest flavor of green chiles!.
  • Black Bean Corn Tomato Salsa– If you want a more traditional red salsa with black beans and corn in it, cut the ingredients all in half, then prepare as directed. Mix this black bean salsa mixture into 2 cups of your favorite red salsa recipe.

Nutrition Information

Serving 0.25cup Calories 314kcal (16%) Carbohydrates 22g (7%) Protein 37g (74%) Fat 9g (14%) Saturated Fat 2g (10%) Polyunsaturated Fat 3g Monounsaturated Fat 2g Trans Fat 1g Cholesterol 97mg (32%) Sodium 441mg (18%) Potassium 871mg (25%) Fiber 5g (20%) Sugar 1g (2%) Vitamin A 424IU (8%) Vitamin C 23mg (26%) Calcium 22mg (2%) Iron 2mg (11%)

Nutrition Facts

Serving: 6servings

Amount Per Serving

Calories 314

% Daily Value*

Serving 0.25cup
Calories 314kcal 16%
Carbohydrates 22g 7%
Protein 37g 74%
Fat 9g 14%
Saturated Fat 2g 10%
Polyunsaturated Fat 3g 18%
Monounsaturated Fat 2g 10%
Trans Fat 1g 50%
Cholesterol 97mg 32%
Sodium 441mg 18%
Potassium 871mg 19%
Fiber 5g 20%
Sugar 1g 2%
Vitamin A 424IU 8%
Vitamin C 23mg 26%
Calcium 22mg 2%
Iron 2mg 11%

* Percent Daily Values are based on a 2,000 calorie diet.