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White Bean Cajun Chicken with Black Beans and “Rice”
Ingredients
1 head
cauliflower
2 tbsp
olive oil
2 tbsp
dried rosemary
3
garlic, chopped or minced
to taste
sea salt and pepper
1
black beans, drained, and rinsed
olive oil for the pan
1 (15-ounce) can
Great Northern beans, rinsed and drained
1/4 cup
flaxseeds
juice of 1 lemon (about 3 tablespoons)
2 tsp
Cajun seasoning
2 tbsp
Frank's Hot Sauce, plus more for serving (optional)
1 lb
skinless, boneless free-range chicken breasts or tenders, trimmed
Instructions
STEP 1
1 Preheat the oven to 400°F. Line a 13x9-inch baking pan with parchment paper.,
STEP 2
2 Cut the cauliflower into large pieces.,
STEP 3
3 Place them in a blender or food processor, and process until fine. Place the cauliflower in a hand towel and squeeze to expel as much excess water as possible (really work hard on this).,
STEP 4
4 Combine the cauliflower with 1 tablespoon of the olive oil, all the rosemary, and the garlic in the baking pan. Bake 20 minutes, flipping the cauliflower over halfway through cooking.,
STEP 5
5 Put the remaining 1 tablespoon olive oil in a frying pan, and transfer the cooked cauliflower to it. On medium-high heat, brown the "rice" to the desired color. Season with sea salt and pepper, then mix in the black beans and heat through. Set aside (may be made ahead of time and reheated to save on time).,
STEP 6
6 Preheat the oven to 375°F. Line a baking pan with tin foil lightly with olive oil to reduce sticking.,
STEP 7
7 Place the beans in a blender or food processor and blend until smooth. Scrape out and combine with the flaxseeds. 6 tablespoons water, lemon juice, and Cajun seasoning. Adjust the seasonings to taste, set aside.,
STEP 8
8 Pour the Frank's Hot Sauce into a medium bowl, and dilute with water to taste. (I don't handle spicy too well, so I used a 1:2 ratio of hot sauce to water.),
STEP 9
9 Dip the chicken into the liquid briefly and then dip it into the bean mixture. Work with your hands to scoop the bean mixture around the chicken (it will mostly be on top), and place the chicken in the prepared pan.,
STEP 10
10 Bake for 30 minutes, or until the chicken is done. Serve the chicken over the "rice", with more hot sauce if you're looking for excitement
Nutrition Facts
(per serving)
Calories:
317 calories
Servings:
4 servings
Carbohydrates:
22 g
Fat:
13 g
Fiber:
11 g
Protein:
34 g
Sugar:
3 g
Meal Effort
Preparation:
10 minutes
Cook:
55 minutes
Total:
1 hrs 5 mins