A delicious, fresh and easy summer salad packed full of flavour, vegetables and anti-inflammatory ingredients.
Black Beans - just like other members of the bean and legume families, black beans are an excellent anti-inflammatory source of plant protein, B-group vitamins, iron, calcium, phosphorous, zinc and magnesium. They are high in dietary fibre, which helps support healthy bowels and contain polyphenols that work as antioxidants.
Cumin - has long been recognised for its multitude of benefits, including aiding digestion, supporting your immune system, and promoting blood circulation. Cumin also has strong anti-inflammatory effects that work to reduce pain, inflammation and muscle spasms in the body.
Turmeric - has incredible anti-inflammatory properties ideal for reducing joint pain and soothing arthritis. Curcumin, the main active ingredient in turmeric, is a strong antioxidant and has powerful effects to help reduce inflammation.
Extra-Virgin Olive Oil - is full of powerful antioxidants which work to help reduce inflammation. Oleocanthal, one of the natural phenolic compounds found in Extra-Virgin Olive Oil, has been shown to work similarly to anti-inflammatory drug ibuprofen.
Serves 4 | Prep 15 min | Refrigeration 1hr | Cooking 15 min
Ingredients:
- 600g skinless chicken breast, roughly diced
- 2 cups canned black beans, drained
- 2 cups canned corn, drained
- 1 medium red onion, diced
- 2 tomatoes, diced
- 2-3 cups chopped romaine or cos lettuce, washed
- 1 teaspoon cumin
- 1 teaspoon turmeric
- 2 teaspoons paprika
- 1/4 teaspoon chilli powder
- 2 tablespoons extra-virgin olive oil
- 1 red cayenne chilli, sliced
For Guacamole:
- 1 large ripe avocado
- Salt and pepper
- Juice of one lime
Method:
- Combine chilli powder, cumin, paprika, turmeric and 1 tablespoon of olive oil in a large mixing bowl. Add chicken and turn to coat. Season with salt and cracked pepper. Refrigerate for at least 1 hour.
- Add remaining oil in non-stick frying pan on medium-high heat. Cook chicken for 3 – 4 minutes on each side, or until nicely browned and cooked through. Transfer chicken to a plate.
- To make the guacamole, peel and mash avocado in a medium sized bowl. Add fresh lime juice and season with salt & pepper to taste.
- To assemble the bowl, add lettuce, black beans, corn, tomato, onion and chicken. Top with 1 tablespoon of guacamole and garnish with sliced red chilli.
Nutritional Information |
Per Serve |
Energy |
1931 kJ (459 cal) |
Total Fat |
20g |
Saturated Fat |
3g |
Carbohydrate |
30g |
Sugar |
11g |
Fibre |
13g |
Sodium |
330mg |
Protein |
54g |