Baked beans are typically served to the side of hot dogs and pulled pork sandwiches. That’s all fine and dandy, but these protein-packed gems deserve center stage. With a few healthy swaps and hearty mix-ins, this classic southern comfort becomes way too substantial to play second fiddle.
It’s another Fun, Fit Foodie makeover! If you enjoyed my remake of Texas Two-Step Stew, you’ll fall head over boots for this army-sized meal. It serves a family of four, plus some for leftovers. With this recipe, tomorrow’s lunchboxes practically pack themselves.
Pulled Chicken Baked Beans
Serves 6
Nutritional profile per serving:
266 calories
1 g total fat
0 g saturated fat
40 g carbs
8 g fiber
24 g protein
*Plus, a good source of vitamin C and iron
Ingredients
7 ½ cups water
1 cup apple cider vinegar
½ cup canned chopped tomatoes, drained
1/3 cup unsulphured molasses
¼ cup firmly packed brown sugar
1 tsp. dry mustard powder
1 bay leaf
2 boneless, skinless chicken breasts
1 cup dry navy beans or great northern beans, rinsed
1 cup onion, chopped
Directions
- In a medium bowl, stir water with cider, tomatoes, molasses, brown sugar, mustard powder and bay leaf.
- Add chicken, beans and onion to a pressure cooker or crock pot.
- Pour cider mixture over top.
- Set the pressure cooker for 20 minutes.
- Check the beans. If still too firm, set the pressure cooker for 10 additional minutes. Remove the chicken breasts and place in a bowl and use two forks to pull the meat into shreds.
- Stir the chicken back into the beans to create a thick, stew-like dish.