Chicken with Black Bean Salsa

Gluten Free
Health score
29%
Chicken with Black Bean Salsa
45 min.
1
394kcal

Suggestions

Looking for a quick, delicious, and gluten-free meal that's perfect for lunch or dinner? Look no further than this vibrant Chicken with Black Bean Salsa! This recipe is designed to serve one person and can be ready in just 45 minutes, making it an ideal choice for busy days or when you're craving a tasty, homemade meal. With a main dish caloric content of 394 kcal, it's a satisfying yet relatively light option.

The star of this recipe is the succulent, 6-ounce skinless, boneless chicken breast half, cooked to perfection and paired with a fresh, zesty salsa that packs a punch of flavor. This salsa is a delightful mix of canned black beans, rinsed and drained, fresh corn kernels, a chopped seeded jalapeño pepper for a bit of heat, and quartered grape or cherry tomatoes for a burst of juiciness. To add some herby freshness, the salsa includes a teaspoon of chopped red onion, a dash of freshly ground black pepper, a teaspoon of fresh lime juice, and a pinch of ground coriander. It's a colorful and nutritious accompaniment that elevates the chicken to new heights.

Cooking the chicken couldn't be simpler. A teaspoon of butter is heated in a small nonstick skillet, and once sizzling, you'll season your chicken breast with a dash of salt and freshly ground black pepper. Cook it for 6 minutes on each side, and you'll have a perfectly done, juicy chicken breast that's ready to be served with its vibrant, flavor-packed salsa. For an extra touch of freshness, serve it with a lime slice. This Chicken with Black Bean Salsa is not only a feast for your taste buds but also a visually appealing dish that's sure to brighten up your mealtime.

Ingredients

  • teaspoon butter 
  • 0.5 cup black beans canned rinsed drained
  •  cherry tomatoes quartered
  • ounce chicken breast boneless skinless
  • teaspoon olive oil extravirgin
  • 0.3 cup ears corn fresh
  • 0.1 teaspoon ground coriander 
  • teaspoon jalapeno seeded chopped
  • teaspoon juice of lime fresh
  • Dash pepper black freshly ground
  • tablespoon onion red chopped
  • 0.1 teaspoon salt 
  • Dash salt 

Equipment

  • frying pan

Directions

  1. To prepare salsa, combine first 9 ingredients, tossing well to combine.
  2. To prepare chicken, heat butter in a small nonstick skillet coated with cooking spray over medium-high heat.
  3. Sprinkle chicken with dash of salt and black pepper.
  4. Add chicken to pan; cook 6 minutes on each side or until done.
  5. Serve with salsa and lime slice, if desired.

Nutrition Facts

Calories394kcal
Protein43.8%
Fat30.33%
Carbs25.87%

Properties

Glycemic Index
141
Glycemic Load
0.28
Inflammation Score
-7
Nutrition Score
27.039129998373%

Flavonoids

Eriodictyol
0.11mg
Hesperetin
0.45mg
Naringenin
0.02mg
Luteolin
0.08mg
Isorhamnetin
0.5mg
Kaempferol
0.07mg
Myricetin
0.01mg
Quercetin
2.79mg

Nutrients percent of daily need

Calories:394.49kcal
19.72%
Fat:13.35g
20.54%
Saturated Fat:4.29g
26.83%
Carbohydrates:25.63g
8.54%
Net Carbohydrates:18.04g
6.56%
Sugar:4.68g
5.2%
Cholesterol:119.61mg
39.87%
Sodium:902.9mg
39.26%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:43.39g
86.78%
Vitamin B3:19.37mg
96.84%
Selenium:56.3µg
80.43%
Vitamin B6:1.44mg
72.2%
Phosphorus:508.67mg
50.87%
Vitamin C:30.55mg
37.04%
Potassium:1179.01mg
33.69%
Fiber:7.59g
30.38%
Vitamin B5:2.97mg
29.71%
Magnesium:97.11mg
24.28%
Folate:87.25µg
21.81%
Vitamin B1:0.32mg
21.25%
Manganese:0.39mg
19.67%
Vitamin B2:0.32mg
18.69%
Iron:3.03mg
16.83%
Copper:0.29mg
14.66%
Vitamin A:636.87IU
12.74%
Zinc:1.76mg
11.73%
Vitamin E:1.61mg
10.76%
Vitamin K:6.27µg
5.97%
Vitamin B12:0.35µg
5.81%
Calcium:54.07mg
5.41%
Vitamin D:0.17µg
1.13%
Source:My Recipes