Lunch IBS Recipe Two

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This Lunch IBS Recipe Two is a delightful IBS friendly diet to be served on the second day of the 1st week.

Cornmeal Encrusted Chicken with Salsa – Serves 1

IBS Cornmeal Encrusted Chicken with Salsa Lunch


For salsa

3 cherry tomatoes, finely chopped
1/4 teaspoon kosher salt
1/2 an ear of fresh corn, kernels removed
1 teaspoon chopped fresh cilantro leaves
1/4 garlic clove, minced
1 teaspoon fresh lime juice
1/2 teaspoon olive oil
Freshly ground black pepper; to taste

For chicken

1 boneless, skinless chicken breast half
1/4 teaspoon kosher salt
2 tablespoons yellow cornmeal
1 teaspoon unsalted butter
Freshly ground black pepper; to taste


Make salsa

Place the tomatoes in a colander. Sprinkle the salt evenly on top before tossing. Let it drain for 15 minutes. Pour the tomatoes into a bowl. Mix in the corn kernels, cilantro, garlic, lime juice and olive oil. Toss well. Taste for seasoning.

Make chicken

Season the chicken with salt and pepper. Spread the cornmeal on a plate. Press the chicken into the mixture. Coat both sides. Preheat a small skillet for about 1 minute over med-high heat. Add the butter, wait until melted and sizzling. Place the chicken into the pan. Sauté chicken for about 5 minutes on each side until golden and firm to the touch.

Serve chicken with salsa.

Side Items:

Steamed green beans and a diced yellow bell pepper

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