Slow Cooker Black Bean and Chicken Tacos
Servings: 4 Calories: 313 Fat: 8 g Carb: 41 g Fiber: 8 g Protein: 22 g Sugar: 4 g Sodium: 716 mg (without added salt) 1 Yellow, 1 Red, 2 Green, 1 Blue per serving
Servings: 4 Calories: 313 Fat: 8 g Carb: 41 g Fiber: 8 g Protein: 22 g Sugar: 4 g Sodium: 716 mg (without added salt) 1 Yellow, 1 Red, 2 Green, 1 Blue per serving
- optional toppings:
- 1/4 tsp garlic powder
- salt and black pepper to taste
- 1/4 tsp oregano
- 12 oz raw skinless chicken tenders or breast
- 15 oz can low sodium black beans drained and rinsed (goya)
- 10 oz can tomatoes with mild green chiles (i used rotel)
- 1 1/8 tsp chili powder
- 3/4 tsp plus 1/8th tsp ground cumin
- 1 tbsp chopped cilantro (optional)
- for the slaw:
- 1 1/3 cups shredded red cabbage
- 1 tsp red wine vinegar (or lime juice)
- pico de gallo cheddar cheese
- Carbohydrate 1.38891 g
- Cholesterol 0 mg
- Fat 0.2632475 g
- Fiber 0.622975007534027 g
- Protein 0.3106525 g
- Saturated Fat 0.047457625 g
- Serving Size 1 1 Recipe (354g)
- Sodium 4665.932 mg
- Sugar 0.765934992465973 g
- Trans Fat 0.044306875 g
- Calories 7 calories
Step-by-step
- Season chicken with pinch of salt, garlic powder, oregano, 1/8 tsp of the chili powder and 1/8th tsp cumin.
- Add the beans and tomatoes to the crock pot and season with the remaining chili powder and cumin. Place chicken in the crock pot and cover. Cook on HIGH 2 hours.
- Meanwhile, combine shredded cabbage with vinegar (add more to taste), season with salt to taste; set aside.
- Remove chicken from the crock pot and shred with two forks. Drain beans and transfer to a platter, or back to the crock pot to keep warm. Top with shredded chicken, scallions and cilantro.
- To serve, Measure 1 yellow cup of riice allowed, 1 Red - half beans and half chicken), 1 Green filled with cabbage and tomatoes, 1 Green filled with lettuce and pico de gallo and 1 blue filled with cheddar cheese.
Traditional stovetop braises require constant monitoring of liquid reduction and burner adjustments, whereas the slow cooker maintains a sealed, low-evaporation environment that gently transforms poultry without scorching. Raw skinless chicken tenders or breasts benefit from a two-hour high heat cycle in the ceramic insert, where circulating steam breaks down collagen networks uniformly. Spices like cumin and chili powder contain fat-soluble volatile compounds that bloom more effectively when allowed direct contact with the meat and canned tomatoes before thermal processing begins. Draining the canned black beans thoroughly removes excess canning liquid, preventing unwanted starch buildup that can dilute the concentrated tomato and green chile base. Shredding the cooked poultry with two forks creates irregular surface area, maximizing the capacity of the meat fibers to absorb moisture from the surrounding aromatics. Tossing shredded red cabbage with red wine vinegar initiates a rapid acid-maceration process that softens the rigid cellular walls of the vegetable, yielding a pliable crunch within ten minutes. Adjusting the vinegar volume upward provides sharp contrast against the earthy, slow-cooked legumes and rich cheddar cheese without requiring extra sodium.
