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):
[thumbnailgrid cat=’659′ height=’180px’ width=’180px’ posts_per_page=’999′]
| 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 |
(per serving)
- 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).
This was absolutely delicious. There’s something so satisfying about everything being cooked at the same time in the same vessel! We ate it with fresh guacamole and jarred salsa, and a dollop of yogurt. This will be in regular rotation.
Not sure what you are talking about when you say to put a heat proof bowl with sling in the pressure cooker. Are you saying that you can actually put another bowl inside the pressure cooker?
Yes, it’s also called pan-in-pot cooking. If you watch the video you can see what I’m describing in the written recipe in action!
Ciao,
L
Today I was looking for a quick dinner for myself and came across this recipe, which sounded great until it came soaking the beans overnight. Can I use canned beans?
You can replace the soaked beans with a small can (about 14 oz) of drained beans. I would either do the recipe as stated with everything but the beans and mix them in later. Or, if you don’t mind them breaking up you can put them in in place of the soaked beans.
Ciao,
L
I have a Power Pressure Cooker XL 10 Qt. would you please use it in one of your recipes
Hi Linda, I only use the pressure cookers I would recommend to my readers in the recipes. Unfortunately, I do not recommend the Power Pressure Cooker XL. Once they make another model that does not offer the un-safe pressure canning function or stop saying that it is safe to use for pressure canning, I will consider using their cooker on this website.
Details here:
http://www.hippressurecooking.com/consumer-alert-no-pressure-canning-in-un-tested-multi-cookers/
Sorry.
Ciao,
L
Laura,
I do have a power pressure cooker XL. I would prefer a Instant Pot but this was a gift from my daughter. I also have a 6 qt Presto stove top. My first choice is the Presto, but if I don’t want to watch over the pc I will use the XL. I am aware of the canning issue. I know the USDA recommends to not use an electric pressure cooker for canning, so I don’t. I don’t can much anyway so that is not a biggie for me. I don’t think it makes much sense to can in any normal pressure cooker. Cook in a cooker and can in a canner. So, I don’t can in my pressure cooker and I do use my Power Pressure Cooker XL for cooking. Since IP is so popular there are gobs of recipes available for the IP. I can use an IP recipe for the XL, just uses different buttons.
Made this for the first time tonight, in a simple word it was magnificent! The herbs made the dish very flavorful.
We both shredded cabbage, rather than lettuce, and slices of avocado. I went with sour cream, while my wife went with shredded cheddar.
This is the first time that I’ve used converted rice, and it along with the black beans could not have been better. This recipe will be a frequent flyer with us from now on.
When a recipe calls for 1/2 cup liquid are you supposed to add any additional liquid to the pot.
This recipe calls for 1 1/2 cups of water. If you’re referring to some other recipe, you should always try to meet your pressure cooker’s minimum liquid requirement – some fo this can be substituted with vegetables and meat that release additional liquid while cooking. For a more detailed explanation, tips and examples please watch the Pressure Cooking School video series:
http://www.hippressurecooking.com/pressure-cooking-school/
Ciao,
L
How would I change the amounts of liquid used in the rice mixture if I used brown rice or regular white rice? I don’t live in the US and I can’t get parboiled rice.
Jo, you would adjust the amounts as given in our rice chart. Here’s a short-cut to the same chart, but with a more detailed description of how the rice-in-a-pot cooks:
http://www.hippressurecooking.com/easy-pressure-cooker-steamed-rice/
Ciao,
L
P.S. I don’t live in the U.S. either and I can get parboiled rice. It might be called something different where you are, such as express rice, converted rice, reverted rice, steamed rice or pre-cooked rice. If you’re in Asia (I’m guessing from the e-mail address that only I can see on my end) you might want to try a South Asian food market – apparently, half the rice they produce is parboiled!
http://agris.fao.org/agris-search/search.do?recordID=PH9111280
Laura, how would you use beef instead of chicken in this recipe? Thanks in advance.
Go for it, but it should be a cut that matches the pressure cooking time of the beans and rice in this recipe. Check the pressure cooking time chart to be sure (or slice the beef smaller to shorten the pressure cooking time ; )
Ciao,
L
Can I double this recipe? Would I need to adjust the water or any other ingredients? I would like to feed 8 hungry people. :)
Fantastic, I commend you for figuring out how to put all of this in one pot, amazing and delicious.
Also, your recipe for soy milk is cooling in my pressure cooker as I write.
Thank you!