Cajun Chicken with Red Beans

  • Makes: 4 servings
  • Yields: 1 chicken breast half and 3/4 cup bean mixture each
  • Start to Finish: 20 mins
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Cajun Chicken with Red Beans
Ingredients
1
cup thinly sliced celery (2 stalks)
1
cup bite-size green sweet pepper strips (1 medium)
1/3
cup chopped onion (1 small)
1 1/2
teaspoons bottled minced garlic
1
tablespoon canola oil
4
skinless, boneless chicken breast halves (1 to 1 1/4 pounds total)
1 1/2
teaspoons Cajun seasoning
 
Nonstick cooking spray
1
15 ounce can red beans, rinsed and drained
1
8 ounce can tomato sauce
1
cup frozen cut okra
 
Fresh flat-leaf Italian parsley
Directions
  1. In a large skillet cook celery, sweet pepper, onion, and garlic in hot oil over medium heat about 5 minutes or until vegetables are tender, stirring occasionally.
  2. Meanwhile, heat a grill pan over medium heat. Sprinkle chicken with 1 teaspoon of the Cajun seasoning. Lightly coat both sides of chicken with cooking spray; place in hot pan. Cook for 8 to 12 minutes or until chicken is no longer pink (170 degrees F), turning once.
  3. Stir beans, tomato sauce, okra, and the remaining 1/2 teaspoon Cajun seasoning into vegetable mixture. Cook about 8 minutes or until okra is tender and mixture is heated through, stirring occasionally.
  4. Divide bean mixture among serving plates. Top with chicken. Garnish with parsley.
Nutrition Facts (Cajun Chicken with Red Beans)
    Per serving:
  • 228 kcal cal.,
  • 6 g fat
  • (1 g sat. fat,
  • 2 g polyunsaturated fat,
  • 3 g monounsatured fat),
  • 47 mg chol.,
  • 603 mg sodium,
  • 22 g carb.,
  • 8 g fiber,
  • 6 g sugar,
  • 23 g pro.
  • Percent Daily Values are based on a 2,000 calorie diet
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