3 Bean Slow Cooker Baked Beans

A diabetic-friendly, high-protein slow-cooked dish with dry pinto beans, black beans, and black-eyed peas simmered with tender, shredded chicken thighs. Prepared using low-glycemic brown sugar and molasses swaps along with no-sugar-added ketchup, it delivers a rich, sweet, and smoky barbecue flavor while keeping added sugars minimal and offering plenty of dietary fiber and protein to support steady blood sugar levels.

Great

% Daily Values based on a 2,000 calorie diet

Step 1

Rinse 1/2 cup each of dry pinto beans, black beans, and black-eyed peas. Place in a large bowl, cover with 3 inches of water, add 1/4 tsp baking soda, and soak for 8 to 12 hours. Drain and rinse well.

Step 2

Transfer the soaked beans to a pot of fresh water, bring to a boil, and simmer for 20 minutes (par-boil). Drain and set aside.

Step 3

Pat 2 lbs chicken thighs dry. Mix 1 tsp garlic powder, 1 tsp onion powder, 1 tsp smoked paprika, 1/2 tsp salt, and 1/2 tsp black pepper, then season both sides of the chicken.

Step 4

Heat 1 tbsp olive oil in a skillet over medium-high heat. Sear chicken thighs for 3 minutes per side until browned, then transfer to a plate.

Step 5

In the same skillet, sauté 1 diced onion and 1/2 diced green bell pepper for 3 to 4 minutes until soft. Stir in 3 minced garlic cloves for 30 seconds, then remove from heat.

Step 6

In the slow cooker insert, whisk together 1.5 cups chicken broth, 1/2 cup brown sugar, 1/2 cup molasses, 1/2 cup ketchup, 2 tbsp yellow mustard, 1 tbsp apple cider vinegar, 1 tbsp Worcestershire sauce, 1/2 tsp smoked paprika, 1/2 tsp black pepper, and 1/2 tsp liquid smoke.

Step 7

Stir the par-boiled beans and sautéed vegetables into the sauce mixture until submerged. Place the seared chicken thighs on top, pressing them down slightly into the liquid.

Step 8

Cover and cook on LOW for 7 to 8 hours (or HIGH for 4 to 5 hours). Stir in 1 tsp salt during the final hour.

Step 9

Remove chicken thighs once beans are fully tender. Serve chicken whole over the beans, or shred with two forks and fold back into the 3-bean mixture.