Chicken with Corn and Tomato Sauté

Makes 6 servings


  • 1 lb. boneless, skinless chicken breasts
  • ¾ teaspoon salt, divided
  • ¾ teaspoon pepper, divided
  • 1 tablespoon olive oil, divided
  • 3 ears fresh corn, shucked and silks removed
  • ½ teaspoon minced garlic
  • 1 large tomato, diced
  • ¼ cup chopped fresh basil


  1. Cut chicken breasts in half. Place in a large zip-top plastic bag. Pound to an even thickness. Sprinkle both sides of chicken with ½ teaspoon each salt and pepper.
  2. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat, swirling to coat. Add chicken, and cook 3 to 4 minutes on each side or until done. Remove from skillet, and keep warm.
  3. While chicken cooks, cut kernels from corn cobs (you should get about 1 ½ cups).
  4. Heat remaining 2 teaspoons oil in skillet over medium-high heat. Add garlic, and cook, stirring constantly, 1 minute. Add corn kernels, and cook 3 minutes or until tender. Stir in tomatoes, ¼ teaspoon each salt and pepper and the basil.
  5. Serve corn mixture with chicken.


*Recipe prepared by registered dietitians from St. Vincent’s Health System.


Nutrition [Per Serving]:

240 calories; 8 g total fat; 1.5 g saturated fat; 29 g protein;

16 g carbohydrate; 2 g fiber; 500 mg sodium