Dinner

High-Protein Chicken with Black Bean Salsa

Name: High-Protein Chicken with Black Bean Salsa
Prep time: 24 min
Total time: 24 min
Yield: 1
Ingredients: ½ cup canned black beans, rinsed and drained; ¼ cup fresh corn kernels; 1 T chopped red onion; 1 t chopped seeded jalapeño pepper; 1 t fresh lime juice; 1 t extra virgin olive oil; ⅛ t salt; ⅛ t ground coriander; 4 grape or cherry tomatoes, quartered; 1 t butter; Cooking spray; 170 g skinless, boneless chicken breast half; salt; freshly ground black pepper; Lime slice

Servings: 1 Total Time: 24 mins

Jump To Recipe Print Recipe

515 Calories / 60 g Protein

Fuel your body with this fresh, protein-packed Chicken with Black Bean Salsa! Juicy pan-seared chicken breast is topped with a zesty, colorful salsa made from black beans, sweet corn, cherry tomatoes, jalapeno, and fresh lime juice.

Ready in just 24 minutes, this single-serve recipe provides a massive 60g of high-quality protein alongside complex, high-fiber carbohydrates. It’s an ideal, low-GI meal designed to maintain steady blood sugar, support insulin sensitivity, and keep you satisfied for hours.

Glycemic Index Profile

Ingredient	Glycemic Index (GI)	Glycemic Impact / Role
Chicken Breast	0	Pure protein base that buffers blood sugar response and delays digestion.
Black Beans	Low (approx. 30)	Rich in soluble fiber and resistant starch for gradual glucose release.
Corn Kernels	Low-Medium (approx. 52)	Whole-food carbohydrate source balanced by legumes and lean protein.
Lime, Jalapeño & Tomato	Very Low (< 15)	Antioxidant-rich aromatics providing bright flavor with negligible carbohydrate load.

Synergistic Effect

Combining 60g of lean protein with high-fiber black beans creates a powerful macronutrient buffer. The soluble fiber slows gastric emptying, allowing the carbohydrates from the corn and beans to enter the bloodstream gradually without triggering insulin spikes.

Print Recipe