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–+ servings

Skillet Chicken with Creamy Corn and Tomatoes

This dish is a winner because it’s made in a single skillet (hello, easy cleanup!), packed with protein, and offers up a rainbow of nutrients. It’s simply awesome.
Yield: 4 servings
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes

Ingredients
 

  • 4 skinless chicken breasts, about 6oz each
  • 1 teaspoon kosher salt
  • ¾ teaspoon ground pepper
  • 1 to 2 tablespoons extra virgin olive oil
  • 1 medium onion, diced (~1 ½ cups)
  • 4 cups cherry or grape tomatoes
  • 2 (15-ounce) cans corn, drained and patted dry
  • ¼ cup 2% reduced-fat milk*
  • ½ cup grated parmesan cheese
  • ¼ to ½ cup chopped basil or cilantro
Ingredient Details to Know
*For a more indulgent sauce, use cream or coconut milk. For a thinner sauce, use chicken broth or stock.

Instructions
 

  • Add the olive oil to a large, deep skillet and warm over medium-high heat. Season one side of the chicken breast with salt and pepper and add to the hot pan, placing the seasoned side down. Let the chicken sear for about 5 minutes.
  • While it cooks, sprinkle the top sides with salt and pepper. Flip and cook another 4 to 5 minutes. Transfer to a plate and cover to keep warm. It’s okay if the chicken is not fully cooked, as it will continue to cook later when it’s added back to the pan.
  • Add the diced onion to the skillet and sauté until soft and slightly browned, about 5 minutes. Add the corn and tomatoes to the pan and allow them to cook for 12 more minutes, stirring occasionally. Towards the end, you can poke some tomatoes to gently burst them and release their juices into the sauce.
  • Stir in the milk and cheese. Nestle the cooked chicken in the skillet between the veggies (you can choose to keep the cooked chicken breasts whole or cut them into larger slices or bite-size pieces before adding into skillet).
  • Bring the liquid to a gentle simmer, reduce the heat to medium-low, and let the mixture mingle and simmer for about 5 minutes; the liquid will slightly reduce and the chicken should reach an internal temperature of 165 to ensure its cooked through. Toss in fresh herbs and serve!
Author: Joy Bauer, MS, RDN, CDN

Nutrition Information per serving

Calories: 300Carbohydrates: 21gProtein: 34gTotal Fat: 10g— Unsaturated Fat: 7g— Saturated Fat: 3gCholesterol: 95mgSodium: 630mgFiber: 4gTotal Sugar: 9g— Natural Sugar: 9g— Added Sugar: 0g
Nutrition information is calculated using a leading industry software. That being said, brands can vary, and there may be slight fluctuations in the numbers.