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Lemon Chicken with Avocado-Corn Salsa

Avocados in the salsa supply a generous portion of monounsaturated fat and fiber. If fresh corn is not in season, opt for frozen; it will taste better and have more nutrients than any “fresh” corn in the grocery store.

Recipe information

  • Yield

    serves 4

Ingredients

4 boneless, skinless chicken breast halves (6 to 8 ounces each)
1/4 cup plus 2 teaspoons extra-virgin olive oil
2 tablespoons plus 2 teaspoons fresh lemon juice (from 1 to 2 lemons)
2 ears corn, husks and silks removed (or 1 cup frozen corn kernels)
2 teaspoons finely chopped red jalapeño chiles (ribs and seeds removed for less heat, if desired)
2 tablespoons minced peeled fresh ginger
1/2 cup canned black beans, drained and rinsed
1/2 red onion, finely chopped
1/4 cup fresh lime juice (from 3 to 4 limes)
10 cherry tomatoes, quartered
2 firm, ripe Hass avocados, halved lengthwise, pitted, peeled, and diced
Coarse salt and freshly ground pepper
4 ounces baby arugula

Preparation

  1. Step 1

    Combine chicken with 2 tablespoons each oil and lemon juice in a shallow baking dish. Cover and marinate in refrigerator for 1 to 3 hours, turning once.

    Step 2

    Working in a large bowl, stand each ear of corn on its flat end; shave off kernels with a serrated knife (to yield about 1 cup total).

    Step 3

    Heat 1 tablespoon oil in a medium skillet over medium. Add corn kernels, chiles, and ginger; cook, stirring frequently, until softened, 3 to 4 minutes. Let cool.

    Step 4

    Heat a grill (or grill pan) to medium (if using a charcoal grill, coals are ready when you can hold your hand 5 inches above grates for just 6 to 8 seconds). Grill chicken until lightly browned and cooked through, about 5 minutes per side. Remove from heat.

    Step 5

    Stir together black beans, onion, corn mixture, lime juice, and 1 tablespoon oil. Add tomatoes, avocados, and 1/2 teaspoon salt (or to taste); season with pepper, and stir gently to combine.

    Step 6

    Toss arugula with remaining 2 teaspoons each oil and lemon juice. Divide evenly among plates, and top with chicken and avocado-corn salsa. Serve immediately.

  2. Nutrition Information

    Step 7

    (Per Serving)

    Step 8

    Calories: 524

    Step 9

    Saturated Fat: 5g

    Step 10

    Unsaturated Fat: 4g

    Step 11

    Cholesterol: 68mg

    Step 12

    Carbohydrates: 29g

    Step 13

    Protein: 34g

    Step 14

    Sodium: 244mg

    Step 15

    Fiber: 11g

Power Foods
TagsSalsaCondimentChicken BreastChickenPoultryCornVegetableBlack BeanBean and LegumeMainDinnerGluten FreeDairy FreeNut FreeVeganVegetarianEasyGrillingCookbooks
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