High-Protein Slow-Cooker Chicken
- Total time
- 4 hours 50 minutes
- Calories
- 390 kcal
- Protein
- 49 g
- Serves
- 6 (about 1 1/2 cups/400 g)
This tomato, white bean, and pepper slow-cooker chicken makes six substantial portions from one batch. Chicken breast is cooked just to temperature, then sliced or shredded into the sauce, so it can be portioned for dinners and reheated without drying out.
Nutrition per serving
- Calories
- 390 kcal
- Protein
- 49 g
- Carbs
- 28 g
- Fat
- 10 g
- Fiber
- 7 g
Estimated from the listed ingredients.
- Prep
- 20 minutes
- Cook
- 4 hours 30 minutes
Ingredients
- 3 lb (1.36 kg) boneless, skinless chicken breasts
- 1 tbsp olive oil
- 1 medium yellow onion (about 5 oz/150 g), diced
- 1 red bell pepper (about 5 oz/150 g), diced
- 4 garlic cloves, minced
- 2 tsp smoked paprika
- 1 tsp dried oregano
- 1/2 tsp ground cumin
- 1 tsp kosher salt
- 1/2 tsp black pepper
- 2 (14.5-oz/411-g) cans fire-roasted diced tomatoes, with juices
- 2 (15-oz/425-g) cans cannellini beans, drained and rinsed (about 3 cups/510 g)
- 2 cups low-sodium chicken broth (480 ml)
- 5 oz (140 g) baby spinach
- 2 tbsp lemon juice
Before you start
- Use a 5- to 6-quart slow cooker and an instant-read thermometer. Chicken-breast thickness affects timing, so temperature—not the clock alone—decides doneness.
- Use certified gluten-free broth if needed. Beans and broth vary widely in sodium; choose low-sodium products if you want a less salty final dish.
Instructions
- Heat the oil in a skillet over medium heat. Cook the onion and pepper for 5 minutes, until starting to soften. Add the garlic, paprika, oregano, cumin, salt, and pepper for 30 seconds. Transfer to the slow cooker.
- Add the tomatoes with their juices, beans, and broth. Stir, then nestle the chicken breasts in one even layer, turning once to coat.
- Cover and cook on Low for 4 to 4 1/2 hours. Begin checking at 4 hours: the thickest breast must reach 165°F (74°C). Do not leave fully cooked breast meat on heat for an extra hour while waiting for a schedule.
- Transfer the chicken to a board and rest 5 minutes. Stir the spinach and lemon juice into the hot sauce until the spinach wilts. Slice or shred the chicken, then return it to the cooker and toss with the sauce.
- Divide into six containers or serve immediately, making sure each portion includes chicken, beans, and sauce.
Meal prep, storage, and reheating
Cool portions promptly and refrigerate for up to 4 days. Reheat a portion in a covered saucepan over low heat with 1 to 2 tbsp water or broth until steaming hot; microwave loosely covered, stirring the beans and sauce halfway through. Freeze cooled portions for up to 2 months. Thaw overnight in the refrigerator before reheating.