cajun spiced grilled chicken & red beans recipe

cajun spiced grilled chicken & red beans


prep time: 10 minutes
cook time: 40 minutes
ready in: 50 minutes

makes: 8 servings, 11 oz. each

ingredients

  • 2 teaspoons vegetable oil
  • 1 cup chopped onion
  • 1 medium green bell pepper, chopped
  • 2–3 cloves garlic, minced
  • 1 bay leaf
  • 2 cans (15 oz. each) New Orleans style red beans
  • Ground black pepper to taste
  • 4 chicken leg quarters
  • Olive oil spray
  • 4 teaspoons Cajun seasoning, or to taste
  • 2 cups cooked rice

steps

  1. Heat oil in a large, deep skillet. Add onion and green pepper and cook until tender.
  2. Add garlic, bay leaf and beans with liquid. Add ground black pepper if desired. Simmer while chicken cooks.
  3. Separate legs from thighs. Use the tip of a sharp knife to make several small cuts in chicken skin. Spray each piece with olive oil; use knife tip to lift skin and sprinkle each piece with 1/2 teaspoon Cajun seasoning under and on top of skin. Place chicken on grill and cook 10 minutes per side, or until internal temperature reaches 165°F.
  4. Remove bay leaf from beans. Serve with chicken and rice.

Per Serving: 410 calories, 17g fat, 4.5g saturated fat, 160mg cholesterol, 760mg sodium, 32g carbohydrate, 6g fiber, 2g sugars, 34g protein

The nutritional content of recipes is calculated by a registered dietitian. Because ingredients and measurements may vary, the values we give are close approximations.