By Samantha Chabior, RD
Cooking homemade heart healthy meals doesn’t have to take hours out of your day!
I encourage all of my clients to try to cook at home as often as they can, but sometimes it can feel overwhelming to do this, especially if you are a beginner cook.
That’s why I love this recipe. It combines heart healthy ingredients in a super simple method that requires ZERO cooking experience!
My favourite part is that it’s a dump and go slow cooker recipe – meaning there’s no sautéing or pre-cooking of any ingredients before you toss them into the slow cooker! It’s truly a “one-pot meal” and saves you tons of time on active cooking and cleanup. I also love that I can throw the ingredients in before work and come home to a delicious home cooked meal!
So let’s break it down and see why this recipe is an absolute winner that I guarantee will go straight into your “must repeat” file of recipes.
First of all, it’s rich in soluble fibre from the white and black beans. This is the fibre that helps lower cholesterol and stabilize blood sugar levels! It’s also super lean, with only 1.6 grams of saturated fat per serving since it uses skinless chicken breast. Saturated fat is the type of fat that contributes to raising our LDL (‘lousy”) cholesterol levels and should be limited on a heart healthy diet. And lastly, it’s rich in potassium and magnesium – two key nutrients that help with managing blood pressure.
To keep the sodium lower, I used low sodium broth, but if you want to even further reduce the salt you can use no salt added broth.
I also love this recipe because it’s different! I can get tired of the tomato-based traditional chili recipes, which I usually have on repeat during fall and winter. So this is a perfect way to get a comforting bowl of goodness with a twist!
Looking for more bean recipes? Try these out:
Simple Mediterranean Bean and Kale Soup Recipe
Super Meaty Vegetarian Ground Tofu Chili
Slow Cooker White Chicken Chili (Dump And Go)
Equipment
- Slow cooker
Ingredients
- 4 chicken breasts (boneless, skinless)
- 1 can black beans
- 1 cup frozen corn thawed
- 2 cans white beans
- 4 cups low sodium broth
- 1 can diced green chilies 125 ml
- 1 tsp oregano
- 1 tsp cumin
- ½ tsp tsp black pepper
- ½ tsp chili powder
- ¼ cup cilantro chopped
- ½ lime juiced
- 1 jalapeno pepper minced, seeds removed
- 3 garlic cloves pressed
- 1 onion diced
Toppings (optional):
- Avocado sliced
- Shredded parmesan
Instructions
- Place chicken breasts in a large slow cooker. Sprinkle oregano, cumin, black pepper, and chili powder over chicken. Add diced green chilies, white and black beans, minced jalapeno, garlic, onion, corn, and broth to the slow cooker.
- Cook on low for 7-8 hours, or high for 5-6 hours.
- Stir in lime juice and cilantro. Using two forks pull chicken apart. Chicken should easily shred as it will be very soft from the slow cooking.
- Serve in bowls topped with sliced avocado. Enjoy!
