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Healthy High-Protein Cowboy Caviar Recipe with Juicy Grilled Chicken

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A vibrant, protein-packed cowboy caviar salad featuring fresh black beans, corn, tomatoes, and peppers tossed in a tangy vinaigrette, paired with juicy grilled chicken for a wholesome and satisfying meal.

Ingredients

Scale
  • 1 can (15 oz / 425 g) black beans, drained and rinsed
  • 1 cup (150 g) fresh or frozen corn kernels
  • 1 cup (150 g) cherry or grape tomatoes, halved
  • 1/2 cup (75 g) red bell pepper, finely diced
  • 1/4 cup (40 g) red onion, minced
  • 1/4 cup (15 g) fresh cilantro, chopped (optional)
  • 2 boneless, skinless chicken breasts (about 12 oz / 340 g total)
  • 1 tablespoon olive oil (for brushing chicken)
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon garlic powder
  • Salt and freshly ground black pepper, to taste
  • 3 tablespoons olive oil (for dressing)
  • 2 tablespoons fresh lime juice (or lemon juice)
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon honey or maple syrup
  • 1/2 teaspoon ground cumin
  • Salt and pepper, to taste

Instructions

  1. Rinse and drain the black beans well to avoid excess moisture. If using fresh corn, cut kernels off the cob; if frozen, thaw and drain. Halve the cherry tomatoes, finely dice the red bell pepper, mince the red onion, and chop the cilantro. Place all in a large mixing bowl.
  2. In a medium bowl, whisk together olive oil, lime juice, apple cider vinegar, honey, cumin, salt, and pepper until emulsified. Adjust sweetness or acidity to taste.
  3. Pour the dressing over the mixed veggies and beans. Gently toss to coat evenly. Set aside to let flavors mingle.
  4. Pat chicken breasts dry with paper towels. Brush both sides with olive oil and season evenly with smoked paprika, garlic powder, salt, and pepper.
  5. Preheat grill or grill pan over medium-high heat. Grill chicken breasts for 6-7 minutes per side until internal temperature reaches 165°F (74°C) and grill marks form. Avoid moving chicken too early.
  6. Transfer chicken to a cutting board and let rest for 5 minutes to lock in juices. Slice into strips or cubes.
  7. Add grilled chicken to the cowboy caviar and gently toss again or serve chicken on top. Garnish with extra cilantro if desired.

Notes

Rinse beans thoroughly to reduce sodium and prevent sogginess. Do not overcook chicken to keep it juicy. Use fresh lime juice for best flavor. Chop veggies uniformly for balanced texture. The salad can be prepped ahead; add chicken just before serving. Adjust heat with jalapeño or cayenne if desired.

Nutrition

Keywords: cowboy caviar, grilled chicken, high-protein salad, healthy salad, southwestern salad, black beans, corn salad, easy dinner, summer recipe

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