Slow Cooker Chicken Black Bean Tacos

This easy taco recipe requires no pre-cooking, just throw it all in the crock pot and you'll have a delicious weeknight meal. Black beans and chicken breast, simmered in the slow cooker make the perfect filling for tacos, burritos, enchiladas, or even a burrito bowl and it's loaded with fiber.

Personally, I love this served in crunchy corn taco shells. I make a quick red cabbage slaw which adds a little acidity and crunch, and it's a healthier option than iceberg. Add some spicy pico de gallo for freshness and avocados, and I am one happy gal! So good you won't even miss the cheese!

I often make my own pico de gallo, but when I'm pressed for time, I have no problem buying it. There are lots of great options in the refrigerated produce section of the supermarket, Nature's Promise is usually my go-to, is organic and has just the right amount of kick.

Avocado is so good on tacos, and loaded with heart healthy fats. It's creamy and delicious and I totally skip the sour cream, but if you rather save on calories and leave it out, fat free Greek yogurt works fine in it's place.

As for my slow cooker, believe it or not, I've had many bad experiences with crock pots cooking to hot and turning out strange tasting food... until I bought my current Slow Cooker, the Hamilton Beach Set and Forget 6 Quart Slow Cooker. Love it and I've been using it for over a year with great results every time! As part of my week of Target giveaways, I wanted to give away the same exact one, but couldn't find the same exact model. I did find one very similar, without the probe (which I never used anyway) so today on Skinny Bits, if you want to take a chance at winning this wonderful prize, click HERE and leave a comment on Skinny Bits for a chance to win. (Please do not leave your comments here on Skinnytaste, they wont count.)


Slow Cooker Black Bean and Chicken Tacos
Skinnytaste.com
Servings: 4 • Size: 3 tacos • Old Points: 6 pts • Points+: 8 pt (10 w avocado)
Calories: 313 • Fat: 8 g • Carb: 41 g • Fiber: 8 g • Protein: 22 g • Sugar: 4 g
Sodium: 716 mg (without added salt)


Ingredients:

• 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
• 1/4 tsp garlic powder
• 1/4 tsp oregano 
• 1 medium scallion, diced
• 1 tbsp chopped cilantro (optional)

For the Slaw:

• 1 1/3 cups shredded red cabbage
• 1 tsp red wine vinegar (or lime juice)
• salt and black pepper, to taste

For the Taco:

• 12 crisp corn taco shells

Optional toppings: (not calculated)

• pico de gallo
• 1 medium haas avocado, sliced (+ add 2 pts per serving)

Directions:

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, warm the taco shells according to package directions. Fill with equal amounts of bean and chicken mixture. Top with cabbage and your favorite toppings.

Quinoa Kale Patties

INGREDIENTS adapted from Heidi Swanson's Super Natural Every Day
{printable recipe} 

• 1 cup quinoa
• 2 cups water
• 4 eggs, whisked
• 1/3 cup Parmesan cheese
• 3 spring onions, sliced thin
• 3 cloves garlic, minced
• 1/2 teaspoon sea salt
• 1 cup steamed kale, chopped
• 1 cup breadcrumbs ( GF friends: be sure to use GF breadcrumbs. I always make my own.*)
• 1 teaspoon olive oil
• optional toppings: avocado, cilantro, lemon juice, salsa verde, garlic oil

If you happen to already have leftover cooked grains on hand, this recipe calls for 2 1/2 cups. Otherwise, whip up some quinoa from scratch... Rinse 1 cup of quinoa thoroughly and place the grains in a medium sauce pan with 2 cups of water. Allow quinoa to soak for 15 minutes. Then, with the lid on the pan, bring the water to a boil and reduce to a simmer. Cook until quinoa is tender and has absorbed the liquid - about 20 minutes. Let cool to room temp.

In a large bowl, mix together cooked quinoa, eggs, Parm, spring onions, garlic, salt, steamed kale, and breadcrumbs. Let everything sit for a few minutes to absorb the liquid. You want the batter to be moist, but not runny. Form patties and get your pan ready for cookin'.

Heat 1 teaspoon olive oil in a large skillet over medium-low heat. Cook up to 6 patties at at time (don't overcrowd the pan). Cover the pan and let the cuties cook for 7-10 minutes until the underbellies are a deep rich brown. Flip and cook the other side for another 7-10 minutes until both sides are nice and brown. Let patties rest on a cooling rack while you finish the next batch.

I ate my patties topped with avocado, lemon juice, cilantro, a drizzle of really nice olive oil, and sea salt. If you want to pack your patties to eat for lunch at work and want an easy topping, just chop up some avocado and place it in a container with salsa verde and you're ready to go.

Note: If you don't want to eat all the patties right away, go ahead and refrigerate the batter and cook patties up to order at a later moment.

*A Note on gluten-free breadcrumbs... For my gluten-free friends who are new to making his/her own breadcrumbs, here's how you do it. Toast up a few slices of bread (or those lonely end-pieces) until they're dry. Tear the toasted bread up into chunks, toss them in the blender. Pulse a few times and you've got homemade breadcrumbs. So easy... and I love to put scraps to good use! 

makes 12 small patties 

Crock Pot Picante Chicken and Black Bean Soup

If you love a slow cooker recipe that requires no pre-cooking, then you'll love this spicy black bean soup. Spicy black bean and chicken soup with tomatoes, chiles, peppers and spices is delicious served with cool avocado and a touch of sour cream. Top it with cilantro for freshness and your taste buds will want to do a mariachi dance.



Crock Pot Chicken and Black Bean Soup 
Skinnytaste.com 
Servings: 7 • Size: 1 1/2 cups • Old Pts: 6 pts • Weight Watchers Points+: 6 pts
Calories: 306 • Fat: 6 g • Protein: 28 g • Carb: 37.5 g • Fiber: 13.5 g • Sugar: 3 g
Sodium: 698.4 mg (without the salt)

Ingredients:

• 1 red bell pepper, minced
• 2 (15 oz) cans black beans, rinsed and drained
• 3 1/2 cups low sodium chicken broth
• 2 (10 oz) cans Rotel tomatoes with green chilies
• 4 oz can diced green chiles
• 1 tbsp ground cumin
• 1 tsp ancho chile powder
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/4 tsp oregano
• 16 oz (2) skinless chicken breast
• 1/2 cup chopped cilantro, divided
• 2 medium scallions, diced
• cut limes, for serving 
• 1 medium haas avocado, sliced
• sour cream, for serving (optional)

Instructions:

Take one can of beans and place in the blender along with 2 cups of the chicken broth; puree then add to your slow cooker. Add the remainder of the beans and chicken broth into the slow cooker along with tomatoes, diced green chiles, cumin, chile powder, garlic powder, onion powder, oregano, chicken breast, and 1/4 cup of the cilantro. Set slow cooker to HIGH 4 hours or LOW 6 to 8 hours.

After it's done, remove chicken and shred with 2 forks. Place back into the slow cooker and add fresh scallions, remainder cilantro and adjust salt and cumin, to taste.

Serve hot with lime wedges, avocados, and sour cream if desired. Makes about 10 1/2 cups.

DIY Kale Chips! Plus, A Whopping 10 Flavor Options

Base Ingredients:
1 bunch kale, washed and dried (crucial step!)
1 tbsp olive oil

Flavor Variations:
Soy & Sesame: 2 tbsp soy sauce + 1 1/2 tbsp sesame seeds
Salt & Vinegar: 1 quarter cup sherry vinegar + 2 tsp fine salt
Lime & Chili: Juice of 1 lime + 1 tsp lime zest + 2 tsp chili powder
Seasoned Lemon: 2 tbsp Annie's Naturals Lemon Chive Salad Dressing + juice of 1 lemon + 1 tsp black pepper
Balsamic Vinaigrette: 3 tbsp balsamic vinegar + 1 tbsp Dijon mustard + 2 tsp Herbes de Provence
Roasted Garlic: 3 cloves garlic, finely chopped + 3 tsp garlic salt
Creamy Dill: 1 tbsp sour cream mixed with base olive oil + 3 tbsp fresh dill, chopped
Roasted Chicken (don't hate, ask the UK!): 1 chicken bullion cube dissolved into 1/4 cup water
Extra Cheese: 2 tbsp Parmesan or Asiago cheese. Half mixed in the bag, half sprinkled on before baking.
French Onion: 1 packet (or two tbsp) french onion dip or soup mix, combine with olive oil.

Step 1: Preheat the oven to 300. Pour base ingredients into a large Ziplock bag.

Step 2: Pour flavor ingredients in, and shake/smoosh until they're relatively combined.

Step 3: Remove kale stems, and chop into large-bite-sized pieces (they'll shrink a bit while baking). Put the kale in the bag — don't press the air out.

Step 4: Shake, shake, shake then turn it upside down and shake some more.

Step 5: Once the chips are evenly coated, open the bag a bit and press air out. Re-seal, and now massage the kale through the bag. This will help the tough leaves take the flavor.

Step 6: Lay kale on a lined baking sheet (or one that's sprayed lightly with cooking spray). Pop 'em in the oven for 30 minutes or until crisp!

Step 7: Go out for more kale. You'll be doing this all week long
.

Quinoa Protein Bars

• 

  Amanda Mertz - "So good and like having them available as a quick snack."

  Ingredients 

  1/3 cup quinoa, pre-rinsed

  • 2/3 cup water
  • 16 whole (pitted) dates, no sugar added
  • 1/2 cup raw almonds with skin
  • 1/3 cup natural crunchy peanut butter (almond butter is an option) or try SunButter, its peanut & gluten free
  • 1/4 cup dark chocolate chips, Enjoy Life brand is gluten free
  • 1 tablespoon honey (optional)

• Directions

  TIP: Make this recipe into 20 Quinoa Protein Bites at about 1" each, and you've got a snack that's under 100 calories!

  NOTE: The fats in our Quinoa Protein Bars are healthy fats primarily from the almonds. The calories are mostly from the dates, which is one of nature's sweetest foods. You will find only natural, unrefined sugars in this recipe which contains 4 SUPERFOODS--Quinoa, dates, almonds and dark chocolate.

  Add quinoa and water to a small sauce, cover and bring to a boil, reduce heat to a simmer and cook approximately 15 minutes or until all water has been absorbed. Cool to room temperature and refrigerate at least 2 hours...overnight will work.

  Using a food processor, add dates and pulse until they form a ball. Remove dates and place in a medium mixing bowl. Add almonds to the food processor and pulse until finely minced. Be careful not to turn the almonds into mill. Add dates, almonds, peanut butter and cold quinoa to the food processor and pulse until ingredients are well combined. Return ingredients to the mixing bowl, shape into 6 - 2" x 1" bars, about 1" thickness. Place on a dish, refrigerate until chocolate is set.

  In a small saucepan, add chocolate chips and honey...melt over low heat or in a double-boiler. Evenly spread chocolate over the top of each protein bar, return to the refrigerator and allow chocolate to harden. Bars can be stored in an airtight container for several days.

  Note: Quinoa Protein Bars are gluten free.
• See full Other information and recipes on skinnyms.com

Slow Cooker Picadillo - Skinnytaste.com

Servings: 11 • Size: 1/2 cup 
• Old Points: 4 pts • Weight Watchers Points+: 4 pts

Calories: 170 • Fat: 7 g • Protein: 22.5 g • Carb: 4.5 g • Fiber: 1 g • Sugar: 1.5 g
Sodium: 237 mg (without the salt)

Ingredients:

• 2 1/2 lbs 93% lean ground beef
• 1 cup minced onion
• 1 cup diced red bell peppers
• 3 cloves garlic, minced
• 1/4 cup minced cilantro
• 1 small tomato, diced
• 8 oz can tomato sauce
• 1/4 cup alcaparrado (manzanilla olives, pimientos, capers) or green olives
• 1 1/2 tsp ground cumin
• 1/4 tsp garlic powder
• 2 bay leaves
• kosher salt and fresh pepper, to taste

Directions: 

Brown meat in a large deep skillet on medium-high heat; season with generously with salt and a little pepper. Use a wooden spoon to break the meat up into small pieces. When meat is no longer pink, drain all the liquid from pan. Add the onions, garlic and bell peppers to the meat and cook an addition 3-4 minutes.

Transfer the meat to the slow cooker, then add tomato, cilantro, tomato sauce, 1 1/4 cups water, alcaparrado (or olives) [I usually add some of the brine from the jar for added flavor] then add the spices.

Set slow cooker to HIGH for 3 to 4 hours or LOW for 6 to 8. After it's ready, taste for salt and add more as needed [I added a little more cumin and garlic powder at the end as well since the crock pot tends to mute the flavors of herbs and spices]. Discard the bay leaves and serve over brown rice.

Makes about 5 3/4 cups.

Serve this with 3/4 cups brown rice for an 8 point meal and a salad on the side.

He and She Slow Cook :: Clean Crock Pot Black Bean and Sweet Potato Turkey Chili

Really good.  if kids are eating might want to tone down spices.    Amanda Mertz

He and She adapted this recipe from another one - feel free to play around with the spices.  You can make it as spicy or as mild as you would like.  This recipe works best in a smaller pot...

Clean Crock Pot Black Bean and Sweet Potato Turkey Chili

Ingredients:
1 small yellow onion
2 cloves garlic
1 14.5 oz can fire roasted tomatoes with juice
1 15 oz can black beans
2 cups sweet potatoes, peeled and cubed
1 lb turkey breast, ground
1 bayleaf
3/4 tsp cumin
1/2 tsp oregano
1/8 tsp sea salt
1/2 tsp coarse grind pepper
2 tbsp chili powder
1/2 tsp cayenne pepper
1.5 cup water

Directions:
1. Put vegetables and beans in the bottom of the crock pot.
2. Layer ground turkey breast, spices, seasoning and water.
3. Place lid on crock pot and cook on low for eight hours. (He and She Tip: If you are pressed for time, 1 hr on high equals 2 hours on low.)
4. Carefully remove lid and stir chili. Adjust seasonings to taste.
5. Replace lid, cook for an additional 20-30 minutes on low. Serve.

Cajun Chicken Pasta on the Lighter Side

My Morning Breakfast Drink

Here is a quick and easy breakfast drink that I make after a great workout at boot-camp.

Ingredients

1 Cup Water
1 Tbsp. Flax Seed
1 Cup Rasperries
1 Banana
1/4 Cup Spinach
1 Tbsp. Almond Butter
2 Tsp. Lemon

Optional: I add a scoop of USANA Vanilla Nutrimeal.

USANA Black Bean Burgers

I recently tried this black bean burger and all I have to say is that is ROCKS. It's quick and easy to prepare. This recipe makes 4 good size burgers. I like a little more heat so I added a tad more of the chili powder. Try it out and let me know what you think. ENJOY!

Ingredients
1 (15.5 ounce) can black beans, rinsed and drained in a colander
1/2 bell pepper, cut or town into 2 inch pieces
1/2 medium yellow onion, cut into wedges
3 cloves garlic, peeled
1 egg, beaten
1/2 Tablespoon chili powder
1 Tablespoon cumin
1 teaspoon salt
2 Tablespoons Fibergy Plus
1/2 cup bread crumbs, whole wheat preferably

Optional) Avocado slices, tomato slices, greens and/or sprouts

Preparation

Preheat oven to 375 degrees F, and lightly grease a baking sheet.
In a large bowl, mash black beans into a thick paste, leaving some chunks of beans for texture.

In a food processor (preferably), finely chop bell pepper, onion, and garlic; stir into mashed beans.

In a small bowl, stir together chili powder, cumin, salt and Fibergy.

Stir the egg and powder mixture into the mashed beans, then mix in bread crumbs until the mixture is well-combined and holds together.

Divide mixture into four patties, lightly grease the tops of the patties (if desired) and bake for 15-20 minutes.

Serve black bean patties on whole wheat buns with optional toppings, such as avocado slices, tomato, lettuce greens and/or sprouts.