A simple one pot recipe packed with lean protein (from chicken and beans), tomatoes, corn and lots of flavor. The recipe requires less than 15 minutes hands-on time and cooks by itself in either a pressure cooker or slow cooker. Makes about 12 – 1 cup servings
Ingredients
- 6-8 chicken thighs, boneless and skinless
- 2 14 oz cans of dices tomatoes or 1 28 oz can
- 4 cups low sodium chicken stock
- ½ cup dry northern beans
- ½ cup dry cranberry beans
- ½ cup dry black beans
- 2-3 garlic cloves, minced or crushed
- 2 cups frozen corn
- 2 tbsp. chili powder
- 1 tbsp. paprika
- 1 tbsp. cumin
- 1 tbsp. brown sugar
- 1 tbsp. red pepper paste (optional) or dash of crushed red peppers to taste
Directions
Put dry beans in cold water and soak overnight or use quick soak method (boil beans in water for 2 minutes then let sit in water for at least an hour, longer is fine). Drain when done.
Put all ingredients, except for chicken, in pressure cooker and stir to combine. Next, place chicken thighs (whole) into pressure cooker and push down so they are mostly submerged in the liquid.
Set pressure cooker for 40 minutes on bean setting. Allow to naturally release. It takes about 25 to 30 minutes for natural release due to the amount of liquid in the recipe. The recipe continues to cook during this time so do not rush it.
Once you are able, open the pressure cooker, shred chicken thighs with forks and return to pot. Stir and ladle into bowls. Serve warm and garnish with cheese, sour cream and avocado as desired.
Slow Cooker version
If you do not have a slow cooker this recipe can be made in a slow cooker with minor modifications. Reduce amount of broth to 2 cups (from 4). All other ingredients remain the same. Place all ingredients into the slow cooker. Submerge chicken under the liquid and cook on low for about 6 to 7 hours until chicken is done and can be easily shredded.
Notes:
This recipe uses dry beans however canned beans can be used as well. Use 2 cans of drained and rinsed beans instead. Use the variety you like and have available. Cranberry beans are not available in canned versions in my area. A can each of navy beans and black beans are good options in this recipe.
Any beans work well in this recipe. Using dry beans allows you to experiment with different varieties of beans that are no available in cans. Cranberry beans have a great delicate flavor and creamy texture with a thinner skin compared to kidney beans.
While the cooking time in a pressure cooker is only 40 minutes, the actual time to prepare will be closer to 2 hours when accounting for assembly time (15 mins), preheat time (about 30 mins), cooking time (40 mins) and natural release time (about 30 mins).
This recipe is somewhere between a stew or a stoup. There is nothing in the recipe to thicken the broth like there would be in a stew but the ingredients make for a packed bowl. I like to, separately, cook brown rice and add to bowl before serving. The rice helps soak up some of the liquid and adds additional fiber.
Eating healthy and delicious food does not have to take hours or special skills. Comfort food can be healthy and affordable. There are many ways to marry food budgets, taste preferences, health goals and time constraints and still enjoy good food. My programs help you discover ways that you can seamlessly fit them together into your unique situation. Check out the currently available programs and deals on the Programs and Services tab. You can also preview course content and register on my online school dashboard.