This Blackened Hen with Avocado Corn Topping is contemporary, flavorful, and excellent for a straightforward and filling weeknight meal. The rooster cooks completely on the stovetop which a spicy coating that pairs completely with the creamy avocado, candy corn, and juicy tomatoes within the topping. That is positively getting into my common dinner rotation! My husband and I each additionally stated we’d fortunately eat the avocado corn topping by itself as a summer time salad/facet dish. It’s so good. I’d serve this any time of yr, however it’s even tastier in summer time with contemporary corn and tomatoes. Not solely is that this Blackened Hen with Avocado Corn Topping completely scrumptious, every bit is simply 389 energy, or 4 WW Factors on Weight Watchers. To view and observe this recipe within the WW app, click on right here!
Recipe Notes
- Easy methods to Serve: This rooster pairs effectively with a wide range of completely different sides! I’ve it pictured right here with rice which was an ideal combo, however it might even be good with salad, grilled or roasted greens, or potatoes.
- Corn: I used contemporary corn (two ears, kernels reduce off the cob), however frozen corn can be high quality if that’s what you’ve got obtainable!
- Herbs: I positively suppose the contemporary chives and parsley are value it for this recipe! They supply a lot taste to the avocado corn topping.
- Hen: I usually purchase a giant pack of boneless, skinless rooster breasts on the retailer after which use kitchen shears to trim them right down to make 5-6 oz cutlets to make use of in recipes. All the things I reduce off to make the cutlets will get reduce into chunks to make rooster bites, comparable to my Barbecue Rubbed Hen Bites, Lemon Pepper Hen Bites, or Blackened Hen Bites. It’s simple to weigh out 1 lb or 1.5 lb of rooster chunks and a few 6 oz cutlets and freeze them for later in quart measurement freezer baggage. That method, I all the time have some cutlets and a few rooster bites available! Shopping for the majority packs of rooster breasts is cost-effective, and chopping them into cutlets and bites ensured I’ve what I would like available once I go to make a recipe. I discover that kitchen shears make this activity go faster and simpler than utilizing a knife, so I extremely suggest utilizing shears like these (affiliate hyperlink).
Extra Tasty Lightened-Up Hen Recipes
On the lookout for extra tasty, lightened up rooster recipes like this Blackened Hen with Avocado Corn Topping? Take a look at my Mexican Road Corn Hen, Tacky Broccoli Stuffed Hen, Pickle Brined Hen Bites, Air Fryer Hen Tenders, Crispy Onion Dip Hen, Nashville Sizzling Hen Bites, Crispy Hen Parmesan, Apple and Brie Stuffed Hen, Strawberry Balsamic Grilled Hen, Blackened Hen Bites, Cream Cheese and Herb Stuffed Hen, Tuscan Olive Hen, Barbecue Bacon Wrapped Hen Tenders, Pimento Cheese Stuffed Hen, Cream Cheese Stuffed All the things Hen, and plenty of extra within the Hen part of my recipe index!
Blackened Hen with Avocado Corn Topping
This Blackened Hen with Avocado Corn Topping is contemporary, flavorful, and excellent for a straightforward weeknight meal!
For the Topping:
- 1 medium tomato, chopped
- ½ teaspoon salt, divided
- 2 teaspoons olive oil, divided
- 1 ½ cups corn kernels
- 1 tablespoon chopped contemporary chives
- 2 tablespoons chopped contemporary parsley
- ¼ teaspoon black pepper
- 1 tablespoon white wine vinegar
- 1 medium avocado, chopped
- 1 teaspoon lemon juice
For the Hen:
- 1 tablespoon all-purpose flour
- 1 ½ teaspoons paprika
- 1 teaspoon garlic powder
- 1 teaspoon chili powder
- ¾ teaspoon dried oregano
- ½ teaspoon floor thyme
- ½ teaspoon onion powder
- ½ teaspoon salt
- ½ teaspoon black pepper
- ¼ teaspoon cayenne pepper
- 4 (6 oz every) skinny rooster breast cutlets, (in the event you purchase massive breasts, trim them to six ounces every and pound them ½” skinny)
- 1 tablespoon olive oil
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For the Topping: Place your chopped tomatoes in a mixing bowl and sprinkle with ¼ teaspoon of salt. Stir to mix and switch the tomatoes to a colander. Set the colander on high of the bowl to let the tomatoes drain whereas finishing step two.
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Drizzle a teaspoon of the olive oil into a big skillet and produce over medium-high warmth. When the oil is sizzling, add the corn and cook dinner for 4-6 minutes, stirring sometimes, till the corn is cooked and browned in elements. Switch the corn to a mixing bowl and add the chives, parsley, and the remaining ¼ teaspoon salt and ¼ teaspoon black pepper. Add the white wine vinegar and remaining teaspoon of olive oil and stir to mix. Unfold the combination out within the bowl a bit and permit to chill for a couple of minutes (whilst you cook dinner the rooster).
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When the corn combination is cooled, add the drained tomatoes. Toss the chopped avocado within the lemon juice to protect its freshness, after which add the avocado to the corn combination. Stir to mix.
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For the Hen: In a small dish, stir collectively the flour, paprika, garlic powder, chili powder, dried oregano, floor thyme, onion powder, salt, black pepper, and cayenne pepper.
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Lay the rooster breasts on a chopping board and sprinkle about half of the seasoning combine over the breasts and rub it in a bit. Flip the breasts over and repeat with the opposite half of the seasoning combine on the opposite facet.
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Drizzle the tablespoon of olive oil into a big sauté pan and produce to medium-high warmth. Lay the rooster breasts in a single layer within the pan. Cook dinner for 4-5 minutes till golden on the underside. Flip the breasts and cook dinner for one more 4-5 minutes till the rooster is cooked by. Take away the rooster from warmth.
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Serve every seasoned rooster breast with a ¾ cup of the avocado corn topping piled on high.
WW Factors per (1 rooster breast + ¾ cup topping) serving: 4 (SP calculated utilizing the recipe builder on weightwatchers.com)
Diet Data per (1 rooster breast + ¾ cup topping) serving:
389 energy, 19 g carbs, 5 g sugars, 17 g fats, 3 g saturated fats, 42 g protein, 5 g fiber, 117 mg sodium (from myfitnesspal.com)
Weight Watchers Factors Plus:
10 per (1 rooster breast + ¾ cup topping) serving (PP calculated utilizing a Weight Watchers PointsPlus calculator and the diet information beneath)