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Red Bean Salsa Grilled Chicken

Red Bean Salsa Grilled Chicken
Red Bean Salsa Grilled Chicken
This healthy recipe comes from NDSU Extension Service.


3 Tbsp. extra-virgin olive oil

1 large red onion, halved and thinly sliced

6 large garlic cloves, thinly sliced

Salt and freshly ground pepper

6 boneless and skinless chicken breast halves

Homemade Salsa

1 1/2 tsp. grated lime peel, divided

4 Tbsp. fresh lime juice, divided

2 cans (15 1/2 ounces each) small kidney beans or pinto beans, drained and rinsed

2 cans (14 1/2 ounces each) diced tomatoes (drain one can)

1/2 c. coarsely chopped fresh cilantro

1 to 2 Tbsp. hot sauce


Heat the oil in a medium skillet over medium heat. Stir in the red onion, garlic, and salt and pepper to taste. Cook until onion is tender, stirring often for about five minutes. Put the chicken in a medium bowl. Add 1/2 cup of the cooked onion mixture, 1 teaspoon of the lime peel and 2 tablespoons of the lime juice, then salt and pepper to taste. Toss to mix well. Cover and marinate in the refrigerator for at least 30 minutes. Meanwhile, also make a salsa. Place the remaining cooked onion mixture in a medium serving bowl. Stir in the beans, tomatoes (and the juice from one can of tomatoes), cilantro and hot sauce to taste. Add the remaining 1/2 teaspoon of lime peel and 2 tablespoons of lime juice. Stir to mix well. Cover and refrigerate salsa until ready to serve.

Heat a barbecue grill to medium-hot. Remove the chicken from its marinade and dispose of the leftover marinade. Grill the chicken, turning once, until browned and cooked through (165 degrees on an instant-read thermometer), about 10 minutes. Serve the grilled chicken topped with the salsa.

Makes six servings.

Per Serving: 300 calories, 8 grams (g) of fat, 34 g of carbohydrate, 680 milligrams of sodium and 45 percent of the daily value for vitamin C.

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