Chicken with Corn and Cheese Sauce

Gluten Free
Health score
5%
Chicken with Corn and Cheese Sauce
45 min.
8
213kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black
  • teaspoon butter 
  • ounces extrasharp cheddar cheese shredded
  • teaspoons chili powder 
  • ounces cream cheese fat-free block-style
  • 0.3 cup chives fresh chopped
  • cups corn kernels fresh ( 3 ears)
  • 0.5 cup milk 2% reduced-fat
  • 0.3 teaspoon pepper sauce hot (such as Tabasco)
  • cup onion red finely chopped
  • 0.5 teaspoon salt 
  • ounce chicken breast halves boneless skinless
  • cup tomatoes peeled coarsely chopped

Equipment

  • sauce pan
  • grill

Directions

  1. Prepare grill.
  2. To prepare sauce, melt butter in a large saucepan over medium heat.
  3. Add corn and onion. Cover and cook 10 minutes or until onion is tender, stirring occasionally. Stir in chili powder; cook 1 minute. Stir in tomato; cook 2 minutes. Stir in milk and cream cheese; cook 6 minutes over low heat, stirring frequently. Stir in cheddar cheese, 1/2 teaspoon salt, 1/4 teaspoon pepper, and hot pepper sauce; cook 4 minutes or until melted, stirring frequently. Cover and keep warm.
  4. To prepare chicken, sprinkle chicken with 1/2 teaspoon salt and 1/4 teaspoon black pepper.
  5. Place chicken on grill rack coated with cooking spray; grill 4 minutes on each side or until chicken is done.
  6. Serve chicken with sauce; sprinkle with chives.

Nutrition Facts

Calories213kcal
Protein28.49%
Fat48.35%
Carbs23.16%

Properties

Glycemic Index
22.63
Glycemic Load
0.62
Inflammation Score
-6
Nutrition Score
10.867826233739%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
1.09mg
Kaempferol
0.26mg
Myricetin
0.01mg
Quercetin
4.27mg

Nutrients percent of daily need

Calories:212.88kcal
10.64%
Fat:11.76g
18.09%
Saturated Fat:6.31g
39.43%
Carbohydrates:12.68g
4.23%
Net Carbohydrates:11.09g
4.03%
Sugar:5.51g
6.12%
Cholesterol:46.18mg
15.39%
Sodium:526.56mg
22.89%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.59g
31.18%
Phosphorus:308.45mg
30.84%
Calcium:286.9mg
28.69%
Selenium:16.36µg
23.37%
Vitamin B3:3.22mg
16.12%
Vitamin B2:0.26mg
15.27%
Vitamin B6:0.3mg
14.76%
Vitamin A:635.11IU
12.7%
Zinc:1.72mg
11.47%
Potassium:358.67mg
10.25%
Magnesium:38.04mg
9.51%
Vitamin C:7.84mg
9.51%
Vitamin B12:0.56µg
9.28%
Vitamin B5:0.92mg
9.22%
Folate:35.42µg
8.85%
Vitamin B1:0.11mg
7.63%
Manganese:0.14mg
7%
Fiber:1.59g
6.35%
Vitamin K:5.18µg
4.93%
Vitamin E:0.7mg
4.68%
Iron:0.79mg
4.39%
Copper:0.08mg
3.86%
Vitamin D:0.19µg
1.28%
Source:My Recipes