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

Gluten Free
Dairy Free
Health score
23%
Chicken Breasts with Cornmeal-Coriander Crust and Black Bean-Mango Salsa
45 min.
8
288kcal

Suggestions


If you're seeking a delightful and wholesome dish that celebrates fresh flavors and vibrant ingredients, look no further than our Chicken Breasts with Cornmeal-Coriander Crust and Black Bean-Mango Salsa. This gluten-free and dairy-free recipe is perfect for any meal, whether it's a lunch spread or a cozy dinner with friends and family. With its irresistible golden crust and succulent chicken, each bite is a satisfying fusion of taste and texture that will leave everyone craving more!

The crunchy cornmeal-coriander crust adds a unique twist to perfectly cooked chicken, providing a delightful contrast to the freshness of the black bean-mango salsa. Each morsel bursts with the sweetness of mango, the earthiness of black beans, and the zesty punch of lime and cilantro, making for a refreshing accompaniment that enhances the dish. Whether you’re looking to impress your guests or simply enjoy a vibrant meal at home, this dish is sure to elevate your dinner table.

Ready in just 45 minutes, and serving up to eight, it’s an excellent choice for gatherings and meal prep alike. With each serving containing a healthy balance of protein and a medley of essential nutrients, this recipe is not just tasty but also maintains your commitment to a healthy lifestyle. So fire up the skillet and bring this tantalizing recipe to life!

Ingredients

  • 15 ounce black beans rinsed drained canned
  • teaspoon chili oil 
  • 0.8 cup ears corn fresh white
  • 0.5 cup cilantro leaves fresh chopped
  • tablespoon ground coriander 
  • tablespoons juice of lime fresh
  • cups mangos pitted peeled
  • 0.8 cup onion red finely chopped
  • 40 ounce chicken breast boneless skinless fat trimmed
  • teaspoon sugar 
  • 0.3 cup cornmeal yellow

Equipment

  • bowl
  • frying pan
  • baking sheet
  • oven

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.
  3. Mix cornmeal and coriander in shallow bowl.
  4. Sprinkle chicken with salt and pepper. Generously spray large nonstick skillet with nonstick spray.
  5. Place skillet over medium-high heat. Coat 1 side of each chicken breast with cornmeal mixture.
  6. 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.
  7. Transfer chicken to baking sheet. Keep warm in oven. Wipe out skillet, then spray with more nonstick spray. Repeat with remaining 4 chicken breasts.
  8. Cut chicken breasts diagonally into 1/2-inch-thick slices.
  9. Transfer to plates. Spoon salsa atop chicken and serve.
  10. Per serving: calories, 296; total fat, 6 g; saturated fat, 1 g; cholesterol, 96 mg.
  11. Bon Appétit

Nutrition Facts

Calories288kcal
Protein48.76%
Fat16.27%
Carbs34.97%

Properties

Glycemic Index
31.17
Glycemic Load
6.4
Inflammation Score
-7
Nutrition Score
21.236521697563%

Flavonoids

Cyanidin
0.04mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.71mg
Eriodictyol
0.12mg
Hesperetin
0.5mg
Naringenin
0.02mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.75mg
Kaempferol
0.12mg
Myricetin
0.03mg
Quercetin
3.6mg

Nutrients percent of daily need

Calories:287.69kcal
14.38%
Fat:5.19g
7.99%
Saturated Fat:1.08g
6.73%
Carbohydrates:25.11g
8.37%
Net Carbohydrates:19.33g
7.03%
Sugar:7.84g
8.72%
Cholesterol:90.72mg
30.24%
Sodium:372.67mg
16.2%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.02g
70.04%
Vitamin B3:15.84mg
79.22%
Selenium:47.03µg
67.19%
Vitamin B6:1.21mg
60.67%
Phosphorus:396.03mg
39.6%
Vitamin C:22.27mg
27%
Potassium:857.15mg
24.49%
Vitamin B5:2.37mg
23.67%
Fiber:5.79g
23.16%
Magnesium:75.97mg
18.99%
Folate:67.83µg
16.96%
Vitamin B1:0.23mg
15.21%
Vitamin B2:0.24mg
14.31%
Manganese:0.27mg
13.61%
Vitamin A:586.99IU
11.74%
Iron:2.03mg
11.27%
Copper:0.23mg
11.26%
Zinc:1.48mg
9.86%
Vitamin K:5.56µg
5.3%
Vitamin E:0.79mg
5.25%
Vitamin B12:0.28µg
4.72%
Calcium:40.25mg
4.02%
Source:Epicurious