Cajun Chicken with Chili Bean Salsa

Ingredients

Estimated total cost: €7.98 · €1.99/serving

• 4 boneless, skinless chicken breasts, each weighing approximately 6 ouncesEst. price €4.80–€9.60
• 1 tablespoon premium olive or other vegetable oil, along with 12 tablespoons of vegetable oil for sauting (ensure the oil is hot before adding the chicken)Est. price €0.10–€0.30
• 2 tablespoons of flavorful Creole or whole-grain mustardEst. price €0.25–€0.60
• 1 teaspoon of sea saltEst. price €0.02–€0.08
• 1/2 teaspoon of both freshly ground black pepper and fiery cayenne pepperEst. price €0.03–€0.10
• Maque ChouxEst. price €0.00–€0.00
• 2 tablespoons of finely chopped scallionEst. price €0.15–€0.30
• 2 ears of sweet white or yellow corn, husked and silk removed, or 1 1/2 cups of thawed frozen corn kernelsEst. price €1.00–€2.50
• 1 tablespoon of high-quality olive or vegetable oilEst. price €0.10–€0.30
• 2 tablespoons of indulgent butterEst. price €0.20–€0.50

Steps

1. 1

   Prepare for grilling by lighting the charcoal approximately 30 minutes prior to cooking the chicken.

2. 2

   Start by washing the chicken breasts under cold water then drying them using a paper towel. Mix together olive oil, mustard, salt, and spices to create a paste, then rub it evenly onto the surface of the chicken.

3. 3

   Chill the mixture in the refrigerator for a minimum of 15 minutes, or extend it to several hours until you are prepared to start cooking. In the meantime, proceed with preparing the maque choux.

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• Cultural note

  Cajun cuisine originates from the French-speaking Acadian people in Louisiana. The use of spices like cayenne pepper and cultural ingredients like maque choux, a traditional corn dish, reflects the rich culinary heritage of the region. The incorporation of chili beans in the salsa adds a Tex-Mex twist to this Cajun…

• Seasonal note

  Cajun Chicken with Chili Bean Salsa is a versatile dish that can be enjoyed year-round. However, the freshness of ingredients like sweet corn, tomatoes, and scallions is best during the summer months when they are in season.

• Health note

  This dish is a good source of protein, providing 30g per serving. It is also high in fiber (8g) and low in sugar (3g). However, the sodium content is relatively high at 600mg per serving, so it is advisable to consume in moderation.