This Blackened Hen with Avocado Corn Topping is contemporary, flavorful, and ideal for a simple and filling weeknight meal. The hen 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 undoubtedly getting in my common dinner rotation! My husband and I each additionally stated we might fortunately eat the avocado corn topping by itself as a summer season salad/facet dish. It’s so good. I’d serve this any time of 12 months, but it surely’s even tastier in summer season with contemporary corn and tomatoes. Not solely is that this Blackened Hen with Avocado Corn Topping completely scrumptious, each bit is simply 389 energy, or 4 WW Factors on Weight Watchers. To view and monitor this recipe within the WW app, click on right here!
Recipe Notes
- Methods to Serve: This hen pairs properly with a wide range of totally different sides! I’ve it pictured right here with rice which was an awesome combo, however it will even be good with salad, grilled or roasted greens, or potatoes.
- Corn: I used contemporary corn (two ears, kernels minimize off the cob), however frozen corn can be fantastic if that’s what you could have accessible!
- Herbs: I undoubtedly assume the contemporary chives and parsley are value it for this recipe! They supply a lot taste to the avocado corn topping.
- Hen: I typically purchase an enormous pack of boneless, skinless hen 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. Every little thing I minimize off to make the cutlets will get minimize into chunks to make hen bites, resembling my Barbecue Rubbed Hen Bites, Lemon Pepper Hen Bites, or Blackened Hen Bites. It’s straightforward to weigh out 1 lb or 1.5 lb of hen 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 hen bites readily available! Shopping for the majority packs of hen breasts is cost-effective, and reducing them into cutlets and bites ensured I’ve what I would like readily available once I go to make a recipe. I discover that kitchen shears make this job 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 hen 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 Scorching 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 Every little thing Hen, and lots 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 ideal for a simple 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 hen breast cutlets, (in case you purchase giant 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 prime 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 convey over medium-high warmth. When the oil is scorching, add the corn and prepare dinner for 4-6 minutes, stirring sometimes, till the corn is cooked and browned in components. 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 prepare dinner the hen).
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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 hen breasts on a reducing 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 convey to medium-high warmth. Lay the hen breasts in a single layer within the pan. Prepare dinner for 4-5 minutes till golden on the underside. Flip the breasts and prepare dinner for one more 4-5 minutes till the hen is cooked by means of. Take away the hen from warmth.
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Serve every seasoned hen breast with a ¾ cup of the avocado corn topping piled on prime.
WW Factors per (1 hen breast + ¾ cup topping) serving: 4 (SP calculated utilizing the recipe builder on weightwatchers.com)
Vitamin Data per (1 hen 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 hen breast + ¾ cup topping) serving (PP calculated utilizing a Weight Watchers PointsPlus calculator and the vitamin data under)
