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Cajun Chicken with Red Beans

Makes: 4 servings Yield: 1 chicken breast half and 3/4 cup bean mixture each
Start to Finish 20 mins
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)
  • Servings Per Recipe 4,
  • cal. (kcal) 228,
  • Fat, total (g) 6,
  • chol. (mg) 47,
  • sat. fat (g) 1,
  • carb. (g) 22,
  • Monosaturated fat (g) 3,
  • Polyunsaturated fat (g) 2,
  • Trans fatty acid (g) 0,
  • fiber (g) 8,
  • sugar (g) 6,
  • pro. (g) 23,
  • vit. A (IU) 777,
  • vit. C (mg) 43,
  • Thiamin (mg) 0,
  • Riboflavin (mg) 0,
  • Niacin (mg) 8,
  • Pyridoxine (Vit. B6) (mg) 1,
  • Folate (g) 101,
  • Cobalamin (Vit. B12) (g) 0,
  • sodium (mg) 603,
  • Potassium (mg) 799,
  • calcium (mg) 101,
  • iron (mg) 2,
  • Mark as Free Exchange () 0,
  • Percent Daily Values are based on a 2,000 calorie diet

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