Mediterranean Diet Recipe: Slow Cooker Chicken & Black Bean Bowls for Lowering Blood Pressure

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If you’re looking for a flavorful and healthy recipe to help manage your blood pressure, this Mediterranean-inspired Slow Cooker Chicken & Black Bean Bowl is a fantastic choice. Packed with heart-healthy ingredients and rich in flavor, this dish is easy to prepare and can help support a balanced, low-sodium diet. Plus, it’s made in a slow cooker, which means minimal effort for maximum taste!

Why This Recipe Helps with High Blood Pressure

The Mediterranean diet is known for its heart-healthy benefits, particularly its emphasis on lean proteins, fiber-rich legumes, and healthy fats. This recipe features chicken thighs, black beans, and brown rice, all of which contribute to a balanced diet that supports cardiovascular health. Using no-salt-added ingredients helps keep sodium levels low, which is essential for managing blood pressure.

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Ingredients

2 cups unsalted chicken broth
4 tablespoons tomato paste
2 teaspoons ground cumin
2 teaspoons granulated garlic
1 ½ teaspoons paprika
¼ teaspoon ground cayenne pepper, or to taste
½ teaspoon ground pepper
Pinch of salt
1 ½ pounds boneless, skinless chicken thighs, trimmed and cut into 2-inch pieces
1 (15 ounce) can no-salt-added black beans, rinsed
1 ¾ cups frozen roasted corn kernels
2 (10-ounce) packages frozen cooked brown rice
1 cup chopped fresh cilantro, divided
Cotija cheese and lime wedges for serving (optional)

Instructions

1. Prep the Slow Cooker: In a 6-quart slow cooker, combine the unsalted chicken broth, tomato paste, ground cumin, granulated garlic, paprika, cayenne pepper, ground pepper, and a pinch of salt.
2. Add Chicken and Veggies: Place the trimmed chicken thighs, black beans, and frozen roasted corn kernels into the slow cooker. Stir gently to combine.
3. Cook: Cover and cook on Low for about 4 hours or until the chicken is fully cooked and tender.
4. Add Rice & Cilantro: Once the chicken is cooked, increase the heat to High. Stir in the frozen cooked brown rice and ¾ cup of fresh chopped cilantro. Cover and cook for an additional 10 minutes, until the rice is heated through.
5. Serve: Top each serving with the remaining cilantro, a sprinkle of cotija cheese, and lime wedges, if desired.

Nutrition Information (Per Serving) – 1 1/3 cups

Calories: 421

Total Fat: 7g

Saturated Fat: 2g

Sodium: 271mg

Total Carbohydrates: 57g

Sugars: 3g

Dietary Fiber: 7g

Protein: 33g

Magnesium: 73mg

Potassium: 710mg

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Health Benefits of Key Ingredients

• Chicken Thighs: A lean source of protein that supports muscle health and keeps you full longer, helping to manage weight—a key factor in controlling blood pressure.
• Black Beans: High in fiber and potassium, both of which are crucial for lowering blood pressure by reducing the effects of sodium.
• Brown Rice: A whole grain that provides more fiber and nutrients than refined white rice, helping to maintain stable blood sugar levels and promote heart health.
• Cilantro: Rich in antioxidants and vitamins, cilantro adds fresh flavor while supporting detoxification and digestive health.
• Cotija Cheese (optional): A small amount of cotija cheese can add flavor, but be mindful of portion size to keep sodium intake low.

Why a Low-Sodium Diet is Important for Blood Pressure

Reducing sodium in your diet is one of the most effective ways to lower blood pressure. This recipe uses no-salt-added ingredients and relies on flavorful spices like cumin, paprika, and cayenne to create a delicious meal without excess sodium.

This Slow Cooker Chicken & Black Bean Bowl is a simple yet flavorful meal that aligns with the Mediterranean diet, making it an excellent choice for anyone looking to lower their blood pressure naturally. By incorporating lean protein, fiber-rich beans, and whole grains, this dish supports heart health while keeping sodium levels in check.

Give this recipe a try and enjoy a healthy meal that’s not only delicious but also good for your heart!

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