Steele (the Day)

Functional Foodie Friday: Crockpot Black Bean and Chicken Tacos

// February 10th, 2012 // Functional Foodie, My Fabulous Life

There’s a vague migration toward chicken thighs going on here, and I’m not talking body image. It’s totally out of character for me, but I’ve taken to liking the thighs more than chicken breast in certain dishes, despite the fact I still need to pick and pick and pick to get all the “stuff” off of them. They’re more tender and they almost melt into tiny pieces so you barely know they’re there. They don’t dry out (especially in the crockpot), and from a nutritional standpoint, they have more iron and zinc. Cutting off the fat and skin can be left unsaid, but there, I said it.

I’ve made this taco filling several times, and change it every time. Next pass? Half of the chicken and a can of pinto beans, perhaps replace the salsa with a can of hot Rotel. Then I think it will be perfect. If you decide to use chicken breast, I’ve found that if you coat them generously with some kosher salt the night before, then rinse before putting in the crock, it’s more tender and has a better texture. It plumps the chicken up and it behaves  like it was brined. We all like well-behaved chicken. And it won’t be too salty. I used a combination of thighs and breast in this version.

Ron Burgundy must really like this, because I had a bowl of it in the frig, along with taco shells, chopped tomato, chopped romaine, and some shredded cheese and he only ate the filling. For three days. Boy really doesn’t like to stray toward variety much, does he?

This filling would also be great in a burrito bowl with chewy brown rice and a boatload of cilantro. Or on nachos. Or in a wrap. Or as a base for some chicken tortilla soup. The possibilities are endless. I like to double this because it freezes well.

Crockpot Black Bean and Chicken Tacos
adapted from dinnertool.com

1 large onion
4 boneless, skinless chicken thighs, trimmed of fat, or combination of breast and thighs
1 teaspoons kosher salt
1/2 teaspoon fresh ground black pepper
2 cans black beans, drained and rinsed
1 cup frozen sweet corn (I had plenty on hand)
1 cup salsa, any kind you have on hand
1 1/2 teaspoons cumin
1/4 teaspoon hot smoked paprika
1/2 teaspoon cayenne pepper (or to taste)
1 tablespoon olive oil
8 corn tortillas

Use a 4 or 5 quart slow cooker. Slice the onion thinly and place in the bottom of the crock.

Rub the chicken with salt and pepper and place on top of the onions. Add beans, corn, and salsa on top of the chicken, then sprinkle the cumin and paprika over the top. Drizzle olive oil over mixture. Cover and cook on low for 4 – 5 hours. Remove the chicken and shred with a fork, then return to crock and mix all ingredients together.

Fill each corn tortilla with the chicken and black bean filling. Serve tacos with desired toppings.

Topping ideas:
shredded romaine lettuce (please, no iceberg)
plain Greek yogurt
shredded cheese (shredded from brick, no bagged stuff)
salsa
diced tomatoes
black olives
jalapeno peppers
cilantro

Tea today: Maa Feng (sadly, the last of the bag)

Related posts:

1. Functional Foodie Friday: White Bean Stew with Chicken Sausage and Spinach
2. Functional Foodie Friday: Black Bean and Chorizo Chili
3. Functional Foodie Friday: Bean and Veggie Tacos
4. Functional Foodie Friday: Buffalo Chicken Pizza
5. Functional Foodie Friday: Black-Eyed Pea Chili