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# Healthy Recipes:Southern Zesty Chicken
- URL: https://www.foodconsumer.org/southern_zesty_chicken_150920090617/
- Published: 2009-09-15T18:16:00.000Z
- Updated: 2026-09-22T16:10:53.000Z
- Description: A spice-rubbed chicken breast dish served over brown basmati rice and black-eyed peas, four servings at 330 calories with 33 g protein and 5 g fiber. The write-up notes studies linking diets rich in whole grains and legumes to lower colorectal cancer risk.
- Author: Food Consumer
- Tags: Cooking, Recipes & Dining, #vivvo-import

# Southern Zesty Chicken

Bring some healthy soul food to your table with this delicious entrée. Featuring lean chicken and black-eyed peas, this dish is full of fiber and protein. Hot sauce and mustard seed add zesty spice to this southern staple. And some studies show that a diet rich in whole grains, like the brown rice here, and legumes may help reduce your risk of colorectal and other cancers.

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## Zesty Chicken with Rice and Black-Eyed Peas

- 1 tsp. paprika
- 1/4 tsp. red pepper flakes
- 1/4 tsp. celery salt
- 1/4 tsp. mustard seed
- 1/8 tsp. cinnamon
- 1/8 tsp. ginger
- 4 skinless, boneless chicken breasts, 1 lb. total
- 2 Tbsp. olive oil, divided
- 2 cloves garlic, minced
- 1 large onion, chopped
- 1 tsp. hot sauce
- 1 cup brown basmati rice, cooked per package directions
- 1 (15 oz.) can unsalted black-eyed peas, rinsed and drained
- 1/4 cup green onions, sliced

Preheat oven to 350 degrees.

In a small bowl, combine paprika, red pepper, celery salt, mustard seed, cinnamon and ginger. Sprinkle the spice rub over chicken.

Heat 1 tablespoon oil in large ovenproof skillet over medium heat. Add chicken to skillet and cook 2 minutes on each side. Place skillet in oven and bake for 10-15 minutes or until chicken is cooked. Remove from oven, cover and keep warm.

Heat 1 tablespoon oil in large saucepan over medium-high heat. Add garlic and onion and sautŽ 3 minutes. Stir in hot sauce, cooked rice and black-eyed peas. Cook approximately 3 minutes, stirring often until thoroughly heated.

Off heat, sprinkle the rice mixture with green onions, top with chicken and serve.

**Makes 4 servings.**

**Per serving:** 330 calories, 10 g. total fat (1.5 g. saturated fat), 27 g. carbohydrate,  
33 g. protein, 5 g. dietary fiber, 160 mg. sodium.