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Chicken with white bean salsa

by wiki
10 April, 2019
in Lower gi, Vegetarian
0
Chicken with white bean salsa
Chicken with white bean salsa
  • 0:10 Prep
  • 0:20 Cook
  • 4 Servings
  • Capable cooks

A squeeze of lemon is our favourite way to finish golden chicken with fresh herb salsa.

Ingredients

  • 40g (1/4 cup) plain flour
  • 3 teaspoons all-purpose seasoning
  • 12 chicken tenderloins
  • 60ml (1/4 cup) olive oil
  • 1 x 420g can cannellini beans, rinsed, drained
  • 1 tomato, halved, deseeded, finely chopped
  • 1 Lebanese cucumber, ends trimmed, finely chopped
  • 2 tablespoons chopped fresh coriander
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon sweet chilli sauce

Method

  • Step 1
    Combine the flour and seasoning in a shallow bowl. Add the chicken and toss to coat.
  • Step 2
    Heat the oil in a large non-stick frying pan over medium heat. Cook half the chicken for 3-4 minutes each side or until golden and cooked through. Transfer to a plate lined with paper towel. Repeat with remaining chicken.
  • Step 3
    Combine the cannellini beans, tomato, cucumber, coriander, lemon juice and sweet chilli sauce in a bowl. Divide the bean mixture and chicken among serving plates.
  • Low carb
  • Low kilojoule
  • Lower gi

Nutrition

  • 1465 kj

    Energy

  • 20g

    Fat Total

  • 4g

    Saturated Fat

  • 6g

    Fibre

  • 24g

    Protein

  • 18g

    Carbs (total)

All nutrition values are per serve

Notes

Swap it: For a change, swap the cannellini beans for canned red kidney beans.

With a twist: Cajun chicken salad Replace the all-purpose seasoning with Cajun spice mix. Replace the cannellini beans with drained canned corn kernels. Serve with a dollop of sour cream.

  • Author: Emma Braz
  • Image credit: Rob Palmer
  • Publication: Australian Good Taste

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