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30 Minute Meal- Cornmeal Chicken with Mango-Avocado Salsa

Posted Mar 03 2011 10:51pm

This dinner is on the table in well under 30 minutes, so if you are looking for something fast that looks and tastes like you put in a lot of time and effort, Cornmeal Chicken with Mango-Avocado Salsa is a great choice


I tend to go in spurts with cooking, maybe you do too.  I really do love to cook, but sometimes I get tired of being responsible for cooking, sticking to my grocery budget, and quite honestly I have things I would rather do than spend my evening in the kitchen cooking and cleaning.

On these nights I like simple meals that clean up quickly.  I had been wanting to try this meal for a while, but I never had all the ingredients at once.  This week, mangoes were on sale and the avocados were calling my name, so I whipped up this 30 minute meal complete with Mexican spiced couscous and steamed broccoli.

Since we are talking about being in a rush to get dinner on the table, I'll cut to the chase and give you the recipe so you can get started!

Cornmeal Chicken
1 lb chicken breasts
1/4 tsp kosher salt
1/4 tsp ground black pepper
1/4-1/2 cup cornmeal, for dredging
1-2 Tbsp Olive Oil

Avocado-Mango Salsa
1 medium avocado
1 average sized mango
1 Tbsp finely diced onion
2 Tbsp Cilantro
2 tsp raw honey
1 Tbsp lime juice
salt and pepper to taste

Directions:

Sprinkle chicken with salt and pepper. dredge in cornmeal coating both sides of chicken. Heat oil in skillet--when oil is hot, place chicken in skillet and cook until chicken is brown and loosens from pan. Turn and cook on the other side. When chicken has browned on both sides cover and cook on medium low heat until chicken has cooked through.

While chicken cooks, chop avocado and mango into 1/2 inch chunks. I usually use a spoon to scoop out the flesh of the avocado and then slice it up.  For the mango, just remember there is a long, wide pit in the middle.  Cut all four sides, lengthwise and then go back and cut off any fruit you missed.  Chop onion very finely and chop cilantro. Mix ingredients in a medium bowl. In a separate bowl mix honey and lime juice and salt and pepper to taste.. Pour over mango and avocado, stir carefully so you don't mush the avocado.  All done!.
Serve chicken with baked tortilla strips and top with salsa.  I cut corn tortillas into long strips with a pizza cutter and then bake them in a 400 degree oven until crispy (10-12 minutes or so).
You will need a simple side dish to go with your super fast meal.  I made Mexican spiced couscous because couscous cooks so much faster than rice.  Here are the directions for the couscous:
Mexican Couscous
1 tbsp Butter1/2 cup Onions 2 cloves Garlic Clove 1 cup Couscous 1/4 cup Medium Salsa 1 tbsp Chili Powder 2 tsp Ground Cumin 1/4 tsp Salt 1/4 tsp Black Pepper

Directions:
Melt butter in sauce pan. saute chopped onions and garlic for 1-2 minute (until fragrant), add spices, salsa, and 2 cups water. Bring water to a boil, add cous cous, remove from heat. Let stand for 5 minutes to absorb liquid
I threw in some steamed broccoli so we had something bright green on our plates.  I just use frozen broccoli florets and cook them in the microwave for about four minutes---viola veggies.  My son thinks they are called trees...he probably doesn't know what broccoli is.  That could be embarrassing when he goes to school!
Here is a 1600 calorie Healthy Meal Plan that included Cornmeal Chicken with Mango-Avocado Salsa:
Breakfast- 401 calories3/4 cup Homemade granola 1 cup Skim milk
Snack- 185 calories6 Dried Apricots
1 oz Pistachios

Lunch- 333 calories
3 cups Oriental Chicken Salad (An Applebee's knock-off)

Snack-160 calories

Dinner- 549 calories
1 cup Broccoli

Total Calories = 1609

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