Pressure Cooker Chicken, Black Beans & Rice Burrito Bowl
Make all the fixin’s for a burrito in the pressure cooker in one pot – the beans, the chicken and the rice. Serve it in a bowl or wrap it into a burrito.
I used a few healthy substitutions in this recipe – the kind that, mostly, no one will notice.
The typical white rice is replaced with parboiled (also called converted rice). To make parboiled rice he whole rice kernel (brown rice) is actually steamed before the bran is removed. This process transfers some of the extra nutrients to the “white” parboiled rice. The process changes the rice’s starch so that the grain has more fiber and a lower glycemic impact (38 GI for parboiled vs. 89 for white rice) – even lower than brown rice (which averages a 50 GI).
I replace the lettuce with raw cabbage – that’s an extra dose of Vitamin C and a little extra fiber, too.
My favorite, most-used, substitution is swapping out the typical sour cream for plain whole milk yogurt. That’s a significant savings if you’re watching your fat-intake (3.5% fat for plain yogurt vs. 30% for sour cream).
I generally don’t recommend pressure cooking boneless-skinless chicken breasts because they’re easily over-cooked. However, the chicken breast works in this recipe for several reasons. First I use a whole half-breast which is nice and thick – the thicker something is, the slower it pressure cooks. Next, the meat is on top of the beans and primarily steaming – steamed meat pressure cooks slower than boiled meat. Then, the bowl that’s cooking the rice is right on top of the chicken so it will protect it a bit and slow down its cooking time even more. Lastly, we actually want the chicken to over-cook so that it can be easily shredded.
Don’t forget that while the chicken, beans and rice are pressure cooking you can make the tomato salsa and guacamole from scratch. Here are my recipes for accompaniments to use to dress the burrito (or burrito bowl):
|Pressure Cooker||Accessories||Pr. Cook Time||Pr. Level||Open|
|6 L or larger||steamer basket/trivet, heat-proof bowl(s)||4-6 min.||High(2)||Natural|
- Serves: 4-6
- Serving size: ⅙th
- Calories: 415
- TOTAL Fat: 5.1g
- TOTAL Carbs: 64.3g
- Sugar Carbs: 0.2g
- Sodium: 629.5mg
- Fiber Carbs: 10g
- Protein: 28.8g
- Cholesterol: 46.5mg
- 1 tablespoon olive oil
- 1 whole boneless skinless chicken breast (about 1 lb or 450g of meat)
- 1 medium red onion, chopped
- 1 medium yellow or green bell pepper, chopped
- 1 cup (200g) dried black beans, soaked overnight
- 1½ cup (375ml) water
- 1½ teaspoons salt
- 1 teaspoon cumin powder
- 1 teaspoon cayenne pepper
- 1 teaspoon marjoram
- 1 teaspoon garlic powder
- 1 bay leaf
- 2 cups shredded lettuce or cabbage
- 1½ cups (285g) parboiled rice
- 1½ cups (375ml) water
- 1 lime zested and juiced (about 1 tablespoon zest and 1 tablespoon juice)
- In a 4-cup (1L) capacity heat-proof bowl, add the parboiled rice, lime zest and water. If the container does not have a handle, make a foil sling. Set the container and sling aside.
- To the pre-heated pressure cooker add the olive oil and brown the chicken on one side (about 5 minutes).
- Remove the chicken and add the onion, bell pepper, black beans, herbs and spices, salt, bay leaf and water. Mix well.
- Lay the chicken breast browned-side up on top of the bean and veggie mixture.
- Lay the steamer basket or trivet on top of the chicken breast.
- Rest the heat-proof bowl with the rice mixture on top of the steamer basket.
- Close and lock the lid of the pressure cooker.
Electric pressure cookers: Cook for 6 minutes at high pressure.
Stovetop pressure cookers: Cook for 4 minutes at high pressure.
- When time is up, open the pressure cooker with the Natural release method.
Electric pressure cookers: Disengage the “keep warm” mode, or unplug the cooker, and open the lid when the pressure indicator/lid-lock has gone down (about 20 to 30 minutes).
Stovetop pressure cookers: Move the cooker off the burner and wait for the pressure to come down on its own (about 10 minutes).
- Remove the bowl with the rice out of the pressure cooker and set aside. Then, sprinkle lime juice over the rice and fluff with a fork.
- Remove the trivet or steamer basket and put them to wash.
- Remove the chicken breast to a plate and with a fork, or two, tease the meat apart.
- Slide the meat back in the pressure cooker and mix well with the beans. Meanwhile, find and discard the bay leaf.
- You're done! Make a Burrito or Burrito bowl by layering the rice, lettuce, chicken and bean mixture, and optional Guacamole, Salsa, and Sour Cream (or yogurt).