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15-Minute Cajun Chicken with Corn and Avocado Salsa

Dinner Lunch

This bright and zesty dish will dance to your dinner table in ony 15 minutes.

15 mins
9 ingredients
$6 / person
15-Minute Cajun Chicken with Corn and Avocado Salsa

Credit: Taste.com.au

Gear

Ingredients

Serves = 4

  • 4 small chicken breasts
  • 2 tablespoons olive oil
  • 2 corn cobs, peel husks and remove strands
  • 1 avocado, skin and stone removed
  • 1 tomato, diced
  • 1 small red onion, remove ends and papery skin then finely chopped
  • 1 lime, juiced
  • 450g packet microwavable long grain rice
  • 400g can black beans, drain off liquid and rinse beans with water

It’s this easy

  • Make three deep cuts into the chicken breast, don’t cut it all the way through, drizzle with oil.

  • Cook chicken on a hot BBQ or chargrill for 6 minutes on each side or until cooked all the way through.

  • While the chicken is cooking place the corn on the grill and cook for 10 minutes turning regularly until it is charred on all sides. Cut down the side of corn to remove the kernels.
  • Place corn in a bowl with avocado, tomato, onion and lime juice. Add pepper and a small amount of salt and toss to combine.

  • While corn is cooking heat the rice following packet directions, put in a bowl with beans and toss to combine.

  • Divide beans and rice among serving plates, top with chicken and avocado salsa.


Tweaks

  • Sprinkle cajun seasoning on the chicken before cooking. If you like it spicy add thinly sliced green chilli to the salsa.

Allergies

Contains: FODMAPs.

Why is this good?

Be Healthier

Avocados are high in monounsaturated fats (the healthy type of fat), and essential phytonutrients (i.e. Vitamin K, Vitamin C & Potassium).

More: Avocado recipes (16) Everyday Superfoods

Healthy Gut

Avocados are a high fibre food, which is beneficial for digestive health and promotes a healthy gut.

More: Avocado recipes (16) Everyday Superfoods

Be Healthier

Tomatoes are a rich source of the carotenoid Lycopene. Research has shown that diets rich in lycopene is associated with reduced risk of certain cancers, particularly prostate cancer, pancreatic cancer and cancers of the digestive tract.

More: Tomatoes recipes (42) Everyday Superfoods

Healthier Skin

Tomatoes are considered beneficial to Healthier Skin and the high lycopene and beta-carotene content may protect against sunburn.

More: Tomatoes recipes (42) Everyday Superfoods

Be Healthier

Sweet corn is a good source of potassium which can help to lower blood pressure and improved heart health.

More: Corn recipes (9) Everyday Superfoods

Be Healthier

Being rich in Folate, onions are vital for a healthy pregnancy and reduces risk of Neural Tube Defects during pregnancy.

More: Onions recipes (41) Everyday Superfoods

Healthy Gut

Onions are a decent source of fibre. The main fibre in them, fructan are prebiotic fibres which are considered the ‘beneficial gut bacteria’ which can improve colon health and reduce risk of colon cancer.

More: Onions recipes (41) Everyday Superfoods

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

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