Moroccan Chicken and Two Bean Salad
Preparation Time: 20 minutes
Cooking Time: 8 minutes
Calories: 348 per serving
Percent from Fat: 22%
Cusine: Moroccan, Gluten Free
Food as MedicineSM Ingredient: Black Eyed Peas
Food as MedicineSM TipEating beans and peas four times per week lowers heart disease risk by 22 percent.
Culinary Taste TipPaprika, cumin and coriander add major flavor to the dish without adding calories.
Culinary Technique TipTo get the right thickness for your chicken, cover with wax paper and use a mallet to pound them until they flatten out into an even thickness. This will quicken the cooking time and cook them more evenly.
Ingredients4 (4 to 5 ounce) skinless, boneless chicken breast halves, preferably organic
1 teaspoon each: smoked paprika, ground cumin and ground coriander
3/4 teaspoon sea salt, divided
Olive oil cooking spray
2 cups frozen shelled edamame beans, steamed and cooled
1 (16 ounce) can no salt added black eyed peas, rinsed and drained
1/2 cup chopped red onion
1 tablespoon each: canola oil and fresh lime juice
1 tablespoon chopped fresh thyme leaves
PreparationPlace chicken between sheets of waxed paper; pound with a meat mallet or heavy saucepan to 1/4-inch to 1/3-inch thickness. Sprinkle combined paprika, cumin, coriander and 1/2 teaspoon of the salt over chicken; coat with cooking spray. Let stand chicken 15 minutes while making salad.
Combine remaining ingredients and remaining 1/4 teaspoon salt in a medium bowl; mix well. Coat a ridged grill pan with cooking spray. Heat over medium-high heat until hot. Cook chicken in pan 3 to 4 minutes per side or until no longer pink in center. Transfer salad to four serving plates; top with chicken.
Nutritional AnalysisTotal fat (g): 8.5; Fat calories (kc): 76; Cholesterol (mg): 66; Trans fatty acids (g): 0; Saturated fat (g): 0.7; Polyunsaturated fat (g): 1.4; Monounsaturated fat (g): 2.6; Fiber (g): 5.4; Carbohydrates (g): 26; Sugar (g): 3.8; Protein (g): 42; Sodium (mg): 528; Calcium (mg) 134.
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