Properties :

This chicken fajita with red beans and corn is a well-rounded and nutrient-dense dish that offers an excellent balance of protein, healthy fats, and fiber. The chicken breast provides a lean source of high-quality protein, essential for muscle repair and growth. Red beans are rich in fiber and plant-based protein, making them a great addition for digestive health and keeping you feeling full longer. The corn adds a good amount of carbohydrates, offering energy, while also providing antioxidants like lutein and zeaxanthin, beneficial for eye health. The inclusion of vegetables like bell peppers and tomatoes boosts the vitamin C content, promoting immune function and skin health. Moreover, the healthy fats from olive oil contribute to heart health, while the various spices like paprika and cumin are packed with antioxidants, supporting anti-inflammatory effects. This dish is a fantastic option for anyone looking to fuel their body with wholesome, balanced ingredients that support overall health and well-being.

Ingredients :

Chicken Breast : 400 g

Bell Pepper : 2 Piece

Onion : 1 Piece

Garlic : 2 clove

Canned red beans : 1 Cup

Canned Corn : 1/2 Cup

Tomato : 2 Piece

Tomato Paste : 2 Tablespoon

Olive Oil : 2 Tablespoon

Paprika : 1/2 Teaspoon

Cumin : 1/4 Teaspoon

Red Pepper : 1/4 Teaspoon

Salt : as needed

black pepper : to taste

bay leaf : 1 Piece

Lemon Juice : 1 Tablespoon

Chicken Fajita with Beans and Corn - A Flavorful Adventure - A Perfect Combination of Savory Spices and Tender Chicken

Recipe :

For 4 people

Step 1: Marinate the Chicken

Mix the chicken strips with lemon juice, olive oil, salt, black pepper, paprika, and cumin.
Let it rest for 15 minutes.

Step 2: Sauté the Onion and Garlic

Heat oil in a large pan or wok.
Add the onion and garlic, sautéing them until soft and golden.

Step 3: Add the Chicken and Sauté

Add the marinated chicken to the pan and sauté over high heat until it turns golden.

Step 4: Add the Bell Peppers and Tomatoes

Stir in the bell peppers and sauté for another 3 minutes.
Mix in the tomato paste and then add the chopped tomatoes, bay leaf, salt, and spices.
Let it simmer for 10 minutes.

Step 5: Add the Beans and Corn

Add the red beans and corn to the pan.
Let it cook for another 5 minutes over low heat, stirring to combine the ingredients.

Step 6: Remove the Bay Leaf and Serve

Remove the bay leaf from the mixture.
Serve the dish with tortillas, sour cream, chili sauce, or cheese.

Enjoy your delicious fajita-style chicken with beans and corn!

Description:

When preparing this dish, it's essential to ensure that the chicken is marinated long enough to absorb the flavors of the spices and citrus. The marination process enhances the tenderness and flavor of the chicken, so aim for at least 15 minutes of resting time. When sautéing the chicken and vegetables, make sure to cook them on medium-high heat to achieve a nice sear and caramelization, which enhances the flavor profile. Be cautious not to overcook the chicken, as it can become dry; it should be golden brown on the outside while remaining juicy on the inside. Additionally, ensure that the beans and corn are thoroughly drained and rinsed before adding them to the pan to avoid excess liquid that can make the dish watery. Finally, season with salt and pepper gradually and taste test as you go to avoid over-seasoning.

Description of diets:

This dish is ideal for several dietary preferences, but it may not be suitable for all. It is high-protein, making it a great choice for those following a high-protein or low-calorie diet, such as people looking to lose weight or build muscle. It also aligns with the DASH (Dietary Approaches to Stop Hypertension) diet, as it incorporates lean protein, healthy fats, and nutrient-rich vegetables. However, it is not suitable for ketogenic or paleo diets, as the beans and corn provide too many carbohydrates, making it a poor fit for low-carb or grain-free approaches. Additionally, while the dish is gluten-free, those following a vegan or vegetarian diet would need to substitute the chicken with a plant-based protein source like tofu or tempeh. It's important to consider these adjustments based on individual dietary restrictions and goals to make the meal more inclusive for various lifestyles.