Cajun chicken and chunky bean salsa

Get ready to add some spice to your dining experience with our Cajun Chicken and Bean Salsa recipe. This delicious dish is not only delicious but also full of nutritious ingredients. The combination of tender chicken and spicy Cajun seasoning will tantalize your taste buds. And if you’re feeling adventurous, don’t hesitate to experiment and replace the chicken with juicy salmon instead. Whether you choose chicken or salmon, this recipe is sure to deliver a savory and satisfying meal that will leave you wanting more.

Ingredients

  • 2 boneless, skinless chicken breasts
  • ½ tsp olive oil
  • 1 tbsp Cajun seasoning, we used Bart (or make your own – see recipe below)
  • 400g canned pinto beans, rinsed and drained
  • 2 red peppers, diced
  • 1 avocado, diced
  • 2 spring onions, sliced
  • 1 tbsp olive
  • Juice 1 lemon
  • a handful of coriander, chopped

Tip

Make your own spice mix
Manufacturing
Your own spice
Mix means that
You can control it
the amount
Salt used. For
Cajun, mix
ground together
cumin, coriander,
Chili powder
and a pinch
Salt if you like.

Preparation steps

  1. To make the salsa, place the beans, peppers, avocado and spring onions in a bowl.
  2. Season the salsa with salt and pepper.
  3. Dress the salsa with olive oil and lemon juice.
  4. Set the salsa aside.
  5. Place the chicken breasts on a board.
  6. Lightly pound the chicken breasts to flatten them.
  7. Place the flattened chicken breasts in a bowl.
  8. Drizzle the chicken breasts with a little olive oil.
  9. Brush the chicken breasts with the Cajun seasoning.
  10. Heat a grill pan.
  11. Fry the chicken breasts in the grill pan for 5 minutes on each side.
  12. Turn the chicken breasts if you want to create a crisscross pattern.
  13. Cook the chicken breasts until completely cooked through.
  14. Just before serving, stir the coriander into the salsa.
  15. Serve the chicken either whole or sliced.

Nutritional Information

kcalfatsaturatescarbohydratesSugarfiberproteinSalt
579 24g 3g 45g 11g 16g 48g 0.4g

Equipment and tools

  • Knife
  • cutting board
  • frying pan
  • Tongs
  • spatula

Allergen information

This recipe contains no known allergens. However, please note that it contains chicken and avocado, which may be allergens for some people. If you suffer from food allergies, please be sure to check the ingredients and adjust the recipe accordingly.

Storage and leftovers

If you have leftovers, you can store them in an airtight container in the refrigerator for up to 3 days. To reheat, simply heat the chicken and bean salsa in a skillet over medium heat until warmed through. Avoid reheating the avocado separately or it may become mushy.

Health Benefits of Cajun Chicken & Chunky Bean Salsa

The Cajun Chicken and Refried Bean Salsa recipe is not only a flavorful and delicious meal, but also full of health benefits. From providing lean protein to essential nutrients, this dish is a great addition to a balanced diet. Let’s take a closer look at the health benefits of each ingredient:

Boneless, skinless chicken breast

Chicken breast is a lean source of protein. Protein is essential for building and repairing tissue, strengthening muscles, and supporting a healthy immune system. It also helps maintain feelings of fullness, which can be helpful in weight control.

olive oil

Olive oil used to cook the chicken is a heart-healthy oil that is high in monounsaturated fats. These fats can help lower bad cholesterol levels and reduce the risk of heart disease. Olive oil also contains antioxidants that have anti-inflammatory properties.

Cajun spice

Cajun seasoning is a spice blend that often includes cumin, coriander and chili powder. These spices not only provide a special taste, but also offer health benefits. Cumin is known to aid digestion, coriander has antioxidant and anti-inflammatory properties, and chili powder can boost metabolism.

Pinto beans

Pinto beans are a type of legume that is rich in fiber, protein, and various vitamins and minerals. They are an excellent source of folic acid, which is crucial for cell growth and development. Pinto beans also provide iron, magnesium and potassium.

Red pepper

Red peppers are rich in vitamin C, which is important for collagen synthesis, immune function and antioxidant protection. They also contain vitamin A, which has positive effects on eye health, and other antioxidants that help fight inflammation.

avocado

Avocado is a nutrient-dense fruit that is rich in monounsaturated fats, fiber, and various vitamins and minerals. It is particularly rich in potassium, which is essential for maintaining healthy blood pressure. Avocado also contains vitamin E, vitamin K and antioxidants.

spring onions

Scallions, also called scallions, contain antioxidants and sulfur compounds that may help lower cholesterol and reduce the risk of certain cancers. They also provide vitamin C and vitamin K.

lemon

Lemon juice gives the salsa a tangy flavor and also contributes to its health benefits. Lemons are an excellent source of vitamin C and provide antioxidants that can boost the immune system and promote healthy skin.

coriander

Cilantro, also known as cilantro, is an herb containing antioxidants and used in traditional medicine for its potential digestive and anti-inflammatory properties.

Incorporating Cajun chicken and bean salsa into your diet not only satisfies your taste buds but also provides a range of nutrients and health benefits. Enjoy this delicious and nutritious dish!

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