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Crunchy Cornmeal Chicken with Mango-Peach Salsa

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Crunchy Cornmeal Chicken with Mango-Peach Salsa
  • Prep Time 30 min
  • Total Time 30 min
  • Servings 4
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This cornmeal-crusted chicken served with a refreshing mango-peach salsa is an easy way to put a twist on a conventional chicken dinner.

Ingredients

Chicken

1/2
cup yellow cornmeal
1/2
teaspoon salt
1/4
teaspoon pepper
4
boneless skinless chicken breasts (about 1 1/4 lb)
2
tablespoons vegetable oil

Mango-Peach Salsa

3
medium peaches, peeled, chopped (1 1/2 cups)
1
ripe large mango, seed removed, peeled and chopped (1 1/2 cups)
1
large tomato, seeded, chopped (1 cup)
1/4
cup chopped fresh cilantro
3
tablespoons vegetable oil
2
tablespoons white vinegar
1/4
teaspoon salt

Directions

  • 1 In shallow dish, mix cornmeal, 1/2 teaspoon salt and the pepper. Coat chicken with cornmeal mixture.
  • 2 In 10-inch skillet, heat 2 tablespoons oil over medium-high heat. Cook chicken in oil 15 to 20 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (at least 165°F).
  • 3 Meanwhile, in large bowl, mix all salsa ingredients. Serve chicken with salsa.
Tips  

Refrigerated mango slices (from a jar), well drained, can be substituted for the fresh mango. And 1 1/2 cups chopped frozen (thawed) sliced peaches can be substituted for the fresh peaches.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
450
(
Calories from Fat
200
)
Daily Value
Total Fat
22g
34%
(
Saturated Fat
4g
19%
,
Trans Fat
0g
)
Cholesterol
85mg
29%
Sodium
520mg
22%
Potassium
630mg
18%
Total Carbohydrate
30g
10%
(
Dietary Fiber
5g
19%
,
Sugars
12g
)
Protein
34g
Daily Value*:
Vitamin A
15%
15%
Vitamin C
15%
15%
Calcium
2%
2%
Iron
10%
10%
Exchanges:
0 Starch; 2 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 5 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.
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