Hot Cajun spices are contrasted with sweet grapes in this quick chicken dish that uses boneless, skinless chicken thighs, a flavorful alternative to chicken breasts.

This dish is a breeze using Cajun spice seasoning blends, easily found in the spice section of the supermarket, to add zip to the chicken. These blends normally include cayenne pepper, chili powder, onion powder and garlic powder. I like the salt-free ones and add my own salt to the dish.

Warm rice mixed with red kidney beans and green peppers complete the meal.

>> Chicken:

• 2 teaspoons canola oil
• 1 tablespoon balsamic vinegar
• 2 tablespoons water
• 3/4 pound boneless, skinless chicken thighs
• 1 tablespoon salt-free Cajun seasoning blend
• Vegetable oil spray
• Salt, to taste
• 4 ounces mixed red and green grapes, cut in half (about 3/4 cup)

Mix canola oil, balsamic vinegar and water together; and set aside.

Open chicken thighs flat; remove visible fat. Sprinkle Cajun seasoning evenly over both sides of chicken.

Heat a medium nonstick skillet over medium-high and spray with vegetable oil. Add chicken and saute 3 minutes, turn and saute 3 more minutes (to 180 degrees on a meat thermometer). Remove to a plate and sprinkle with salt.

Add oil and vinegar mixture to skillet, then add grapes. Cook over medium heat, scraping up brown bits in the skillet, 2 minutes or until warmed through. Serve over chicken. Serves 2.

Approximate nutritional information, per serving: 314 calories, 14.1 g total fat, 2.4 g saturated fat, 138 mg cholesterol, 34.7 g protein, 12.2 g carbohydrate, 0.5 g fiber, 147 mg sodium

>> Rice and beans:

• 1-1/2 cups cooked rice
• 1 cup canned, low-sodium, small red kidney beans, rinsed and drained
• 1 cup frozen chopped green bell pepper, defrosted
• Several drops hot pepper sauce
• 1 teaspoon canola oil
• Salt and freshly ground black pepper, to taste

Place rice in a bowl.

Rinse and drain beans and add to rice with green bell pepper. Add hot pepper sauce, oil and salt and pepper. Toss well. Serves 2.

Approximate nutritional information, per serving: 215 calories, 2.8 g total fat, 0.3 g saturated fat, no cholesterol, 4.8 g protein, 42.2 g carbohydrate, 2.2 g fiber, 17 mg sodium