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Recipes

RECIPE: Dump-and-Go Salsa Chicken & Black Bean Bowls

The Hourglass Mom

Try this easy lunch prep dump-and-go recipe that doesn’t require any chopping, marinating or pre-cooking. Just throw it all in the crockpot and get on with your weekend!

crockpot

Dump-and-Go Salsa Chicken & Black Bean Bowls

No chopping, no marinating, no pre-cooking—just toss everything into a slow cooker, let it go, and portion into bowls. It’s a flavorful, filling, high-protein lunch you can make in one step.
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Prep Time 15 minutes
Servings: 5
Course: dinner, lunch
Cuisine: Mexican
Calories: 460
Ingredients Equipment Method Nutrition

Ingredients
  

  • 2 lbs boneless skinless chicken breasts or thighs
  • 1 15 oz can black beans, drained and rinsed
  • 1 15 oz can corn (no sugar added), drained
  • 1 16 oz jar salsa (any kind – chunky or smooth)
  • 1 tsp cumin
  • 1 tsp smoked paprika
  • 1 tsp garlic powder
  • Salt & pepper to taste
Optional for Serving
  • 2½ cups cooked brown rice or quinoa ½ cup per serving
  • 1 avocado sliced or mashed (add just before eating)
  • Fresh cilantro or green onion optional garnish
  • Greek yogurt or shredded cheese optional

Equipment

  • Crock pot

Method
 

  1. Dump & Cook: Add chicken, beans, corn, salsa, and spices to your crockpot. Stir lightly to mix.
  2. Cook on low for 8 hours or high for 4 hours, until chicken is fork-tender.
  3. Shred Chicken: Shred the chicken directly in the pot using two forks. Stir to combine with the sauce.
Assemble Lunches
  1. In each container, add:
  2. ½ cup cooked brown rice or quinoa
  3. A big scoop of the salsa chicken mix
  4. Optional toppings like avocado or yogurt just before eating.

Nutrition

Calories: 460kcalCarbohydrates: 35gProtein: 36gFat: 15gFiber: 8g

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For more healthy recipes, visit the recipe section or see my Pinterest page.

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