This 450-calorie dinner idea from Cooking Light is full of flavor β€” and 39g of protein. Chicken is a high-quality protein that is naturally low in sodium. Avocado delivers twice the amount of potassium than banana and is a good source of folic acid, vitamin E and B-vitamins.

Ingredients for servings


  • 0.25 cup low-fat buttermilk

  • 3 tablespoons mayonnaise

  • 2 tablespoons fresh flat-leaf parsley minced

  • 1 tablespoon shallots minced

  • 1 teaspoon fresh thyme minced

  • 1 teaspoon cider vinegar

  • 0.25 teaspoon freshly ground black pepper

  • 0.125 teaspoon kosher Salt

  • 1 garlic clove minced

  • 4 skinless, boneless chicken breast halves 6-ounce each breast

  • Cooking spray

  • 1.5 tablespoons olive oil

  • 1 teaspoon onion powder

  • 0.75 teaspoon ground cumin

  • 0.75 teaspoon kosher salt divided

  • 0.25 teaspoon chipotle chile powder

  • 2 ears yellow corn shucked

  • 1 small red onion cut into 0.5-inch slices

  • 2 yellow tomatoes each cut into 4 slices

  • 2 red tomatoes each cut into 4 slices

  • 1 cup cherry tomatoes halved

  • 1 sliced peeled ripe avocado


  • Preheat grill to high heat.

  • Combine first 9 ingredients in a small bowl; stir with a whisk. Chill buttermilk mixture until ready to serve

  • Lightly coat chicken with cooking spray. Combine oil, onion powder, cumin, 0.5 teaspoon salt, and chipotle; rub evenly over chicken.

  • Coat corn and onion with cooking spray. Arrange chicken, corn, and onion on grill rack; grill 8 minutes or until done, turning chicken and onion once and corn occasionally.

  • Remove from grill; let stand 5 minutes. Cut corn kernels from cobs. Slice chicken.

Clap if you liked this recipe!
4.5 40