You all know that I've been playing with my Instant Pot for the past several weeks. I've also been talking about Protein this week on my 28 Days of Healthy Facebook Page, so I wanted to share this Chicken and White Bean Chili recipe that just made my "Family favorite list". I've had this recipe for about 10 years, and have made it in a regular stockpot to mediocre reviews from Pat. This time I made it in the Instant Pot, in about 1/3 of the time and mess, and the first bite brought rave reviews. I've always used boneless skinless chicken breasts. The Instant Pot, with it's pressure, tenderized the chicken so that it literally melted in our mouths. It also reduced the beans to a much creamier texture.
I posted the Nutrition facts on this since we're talking about Protein. You can see that protein dominates the profile, and it's lean - coming from the chicken as well as the beans. Not to overdue, but it's also got 6g of fiber, which was last weeks topic on the facebook page- Hey, it's important!
"Just like fat and carbohydrates, protein is a macronutrient (meaning that your body needs relatively large amounts). But unlike with fat and carbs, your body doesn’t store usable protein. Your amino acids stores are constantly used and must be replenished. If enough isn’t provided by dietary sources, your body will start to take it from your muscle mass. An adequate dietary protein intake is important across the life cycle, especially as we age. Protein deficiency can lead to fatigue, muscle weakness, and hair loss and can contribute to a variety of other conditions." (From Ask the Scientists post on Picky about Protein?)
I posted the Nutrition facts on this since we're talking about Protein. You can see that protein dominates the profile, and it's lean - coming from the chicken as well as the beans. Not to overdue, but it's also got 6g of fiber, which was last weeks topic on the facebook page- Hey, it's important!
"Just like fat and carbohydrates, protein is a macronutrient (meaning that your body needs relatively large amounts). But unlike with fat and carbs, your body doesn’t store usable protein. Your amino acids stores are constantly used and must be replenished. If enough isn’t provided by dietary sources, your body will start to take it from your muscle mass. An adequate dietary protein intake is important across the life cycle, especially as we age. Protein deficiency can lead to fatigue, muscle weakness, and hair loss and can contribute to a variety of other conditions." (From Ask the Scientists post on Picky about Protein?)
INGREDIENTS:
2 Boneless, skinless chicken breasts , cubed
6 garlic cloves, chopped
1 medium onion, chopped
1/4 cup fresh jalapeño peppers, chopped
3 cans Great Northern, or white cannelloni beans (or 1 cup dry beans, cooked)
2 tsp olive oil
4 cups (1 qt) chicken broth (I used a box of organic chicken broth)
1 1/2 tsp cumin
1 tsp chili powder (if you use the good stuff, it has a bit of a kick)
1/4 cup lime juice ( I start with 1/2 of this and add slowly to taste)
1 T. Cornstarch
1 T. Water
1/4 cup chopped fresh cilantro
Cubed Avocado
Put all ingredients in the Instant Pot through lime juice. Cook on Soups and Stews for 20 minutes and let the pressure release on it’s own.
(I made this several hours before and just left it on the counter, but that doesn’t matter)
Before serving, mix 1 T Cornstarch with 1 T water and put it in the pot with the fresh cilantro. Pressure cook for 1 more minute. The cornstarch will give it a little extra thickening.
We garnished with Avocado and served with a Green Salad!
PRINT RECIPE
2 Boneless, skinless chicken breasts , cubed
6 garlic cloves, chopped
1 medium onion, chopped
1/4 cup fresh jalapeño peppers, chopped
3 cans Great Northern, or white cannelloni beans (or 1 cup dry beans, cooked)
2 tsp olive oil
4 cups (1 qt) chicken broth (I used a box of organic chicken broth)
1 1/2 tsp cumin
1 tsp chili powder (if you use the good stuff, it has a bit of a kick)
1/4 cup lime juice ( I start with 1/2 of this and add slowly to taste)
1 T. Cornstarch
1 T. Water
1/4 cup chopped fresh cilantro
Cubed Avocado
Put all ingredients in the Instant Pot through lime juice. Cook on Soups and Stews for 20 minutes and let the pressure release on it’s own.
(I made this several hours before and just left it on the counter, but that doesn’t matter)
Before serving, mix 1 T Cornstarch with 1 T water and put it in the pot with the fresh cilantro. Pressure cook for 1 more minute. The cornstarch will give it a little extra thickening.
We garnished with Avocado and served with a Green Salad!
PRINT RECIPE
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