Pan-Seared Chicken with Southwest Corn and Black Bean Salad

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Tender pan-seared chicken breasts served alongside a vibrant salad of sweet corn, black beans, and fresh herbs, perfect for a light and satisfying meal. This mexican-inspired chicken (gluten free) ready in about 30 minutes pairs olive oil, salt, black pepper for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 450 calories and feeds 2, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 15 min Cook: 15 min Serves 2 Mexican cuisine 450 cal/serving
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Ingredients

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Instructions

  1. Step 1: Pat dry 2 boneless skinless chicken breasts (6 oz each) and season both sides with 1 tsp salt and 1/2 tsp black pepper. Heat 2 tbsp olive oil in a large skillet over medium-high heat and sear chicken for 5-6 minutes per side until golden brown and cooked through (internal temperature 165°F), then remove and let rest 5 minutes.
  2. Step 2: In a medium bowl, combine 1 cup drained and rinsed canned black beans, 1 cup sweet corn kernels, 1/2 cup diced red bell pepper, 1/4 cup finely chopped red onion, and 2 tbsp chopped fresh cilantro.
  3. Step 3: Whisk together 2 tbsp lime juice, 1 tbsp olive oil, and 1/2 tsp cumin powder until emulsified, then pour over the salad mixture and toss gently to coat all ingredients.
  4. Step 4: Serve the rested chicken breasts sliced on a plate alongside a generous scoop of the corn and black bean salad, garnishing with extra cilantro if desired.

Frequently asked questions

How long does Pan-Seared Chicken with Southwest Corn and Black Bean Salad take to make?

Total time is about 30 minutes (15 min prep + 15 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Pan-Seared Chicken with Southwest Corn and Black Bean Salad?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep olive oil from drying out.

Can I substitute ingredients in Pan-Seared Chicken with Southwest Corn and Black Bean Salad?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Pan-Seared Chicken with Southwest Corn and Black Bean Salad for a different number of people?

The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Pan-Seared Chicken with Southwest Corn and Black Bean Salad gluten free?

Yes — this recipe is tagged gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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