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15-Minute Chicken & Salsa

Dinner Lunch

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

15 mins
12 ingredients
$3.80 / person
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15-Minute Chicken & Salsa

Gear

Ingredients

Serves = 4

  • 3 small chicken breasts
  • 1 tbsn cayenne pepper
  • 1 tbsn paprika
  • 2 tbsn extra virgin olive oil
  • 1 medium avocado
  • 1 Lebanese cucumber
  • 1 medium tomato
  • 200g tinned corn
  • 1 mango
  • 1 large celery stalk
  • 1 lime
  • 3 cups microwave brown rice

It’s this easy

  • Use a sharp knife to slice three deep cuts into each chicken breast, don’t cut it all the way through. Run with the cayenne pepper and paprika, and 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 prepare the vegetables and mango - dice the avocado, tomato, cucumber, celery, and mango, and drain and rinse the corn. Place into a bowl, add the lime juice and mix together
  • Cook the rice according to the packet instructions
  • Divide rice among serving plates, top with chicken and salsa

Tweaks

  • Add fresh or dried chilli for a hit of spice

Notes

Nutrition information (per serve):

  • Energy (2578kJ)
  • Protein (33.9g)
  • Total fat (21.9g)
  • Saturated fat (4.4g)
  • Carbohydrate (64.1g); Starch (48.7g), Sugars (15.4g), Added sugars (0g), Free sugars (0g)
  • Dietary fibre (13.2g)
  • Sodium (193mg)
  • Calcium (77mg)
  • Iron (3.1mg)

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 (23) Everyday Superfoods

Healthy Gut

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

More: Avocado recipes (23) 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 (55) 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 (55) 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 (20) 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 (60) 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 (60) Everyday Superfoods

Be Healthier

Celery are high in phytonutrients (especially vitamin C and manganese) which help in protecting against cancer and heart disease.

More: Celery recipes (7) Everyday Superfoods

Support Immune Function

Celery is a good source source of vitamin C which is important for growth and development and maintenance of your immune system to help with wound healing and fighting infection.

More: Celery recipes (7) Everyday Superfoods

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Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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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.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

Take the Healthy Eating Quiz