Cowboy Chicken and Bean Stew

This “Cowboy Chicken and Bean Stew” recipe is a hearty and flavorful casserole that is perfect for camping cooking. Packed with delicious paprika-spiced ingredients, it’s guaranteed to warm your belly. However, please note that this recipe contains pork and is therefore only suitable for non-Muslims. The addition of pinto beans makes the dish a little longer so there is enough to satisfy everyone.

Ingredients

  • Splash of oil
  • 1 large onion, chopped
  • 6 slices smoked streaky bacon, chopped
  • 8 chicken portions (we used thighs and legs), skinless
  • 1 tbsp smoked paprika powder
  • 2 x 400g cans of chopped tomatoes with garlic
  • 200g barbecue sauce (measure by filling half a 400g can if you don’t have scales)
  • 1 tbsp dried oregano or mixed dried herbs
  • 2 x 400g cans of pinto beans
  • grated cheddar and tortilla chips for serving (optional)

Preparation steps

  1. Heat the oil in a large casserole dish with a lid.
  2. Add the onion and bacon and cook over medium heat for 15 minutes, until the onion is completely soft, starting to brown and the bacon is crispy.
  3. Move the pan to the side, increase the heat and add the chicken pieces.
  4. Fry for a few minutes until the meat is nicely browned. But don’t worry if it’s not evenly colored.
  5. Add the peppers, tomatoes, half a can (200 ml) of water, the barbecue sauce, herbs, a pinch of salt and a generous amount of black pepper.
  6. Cover with a lid, reduce heat to a gentle simmer and cook for 45 minutes, stirring occasionally.
  7. Check if the chicken is tender. If not, cover again and cook for another 15 minutes.
  8. Add the beans and simmer uncovered for 20 minutes until the sauce has thickened.
  9. Serve in bowls with shredded cheddar and tortilla chips, if desired.

Nutritional Information

Equipment and tools

  • Large pot or Dutch oven
  • cutting board
  • Knife
  • Wooden spoon or spatula
  • measuring spoon
  • tin opener
  • grater (optional)
  • Serving bowls or plates

Allergen information

Contains: Dairy products (Cheddar), Gluten (if using tortilla chips).

Storage and leftovers

Store leftovers in an airtight container in the refrigerator for up to 3-4 days. Reheat thoroughly before serving. This stew can also be frozen for up to 3 months. Allow to cool completely before transferring to a freezer-safe container or bag. Thaw in the refrigerator overnight before reheating.

Health Benefits of Cowboy Chicken & Bean Stew

Health Benefits of Cowboy Chicken & Bean Stew

The Cowboy Chicken & Bean Stew is not only a delicious and filling dish, but also offers numerous health benefits. Let’s take a closer look at the ingredients used in this recipe and their respective benefits:

Onion

Onions, used liberally in this stew, are a good source of fiber, vitamin C, and antioxidants. They can help reduce inflammation, support heart health, and boost immune function.

Smoked streaky bacon

Although bacon is often considered a guilty pleasure, in moderation it can actually provide some health benefits. Bacon contains important vitamins and minerals such as vitamin B12, zinc and selenium. However, due to its high sodium and saturated fat content, it should be consumed in moderation.

Chicken

Chicken, particularly thighs and legs used in this recipe, are an excellent source of lean protein. Protein is essential for building and repairing tissue, maintaining healthy muscles, and supporting immune function.

Smoked paprika

Smoked paprika not only adds a delicious smoky flavor to the dish but also offers several health benefits. It contains antioxidants that may help reduce inflammation and protect against certain chronic diseases.

Tomatoes with garlic

The canned garlic chopped tomatoes used in this recipe are an excellent source of vitamins A and C, as well as antioxidants like lycopene. Lycopene has been linked to a lower risk of certain cancers and heart disease.

Barbecue sauce

Barbecue sauce adds a rich flavor to the stew, but it’s important to choose a sauce with less added sugar. Some barbecue sauces can contain large amounts of sugar and unhealthy additives. Using a healthier alternative or making homemade barbecue sauce can reduce the negative health effects.

Dried oregano or mixed dried herbs

Dried oregano and mixed dried herbs not only improve the taste of the stew but also provide some health benefits. They are often rich in antioxidants and may have anti-inflammatory and antimicrobial properties.

Pinto beans

Like pinto beans, beans are a great source of plant-based protein and fiber. They also contain various vitamins and minerals such as folic acid, iron and magnesium. Regular consumption of beans may have a protective effect against heart disease and help regulate blood sugar levels.

Grated cheddar and tortilla chips (optional)

While shredded cheddar and tortilla chips are optional toppings, they can add a delicious crunch to the stew. However, it’s important to consume these in moderation as they can be high in calories, sodium and unhealthy fats.

Overall, Cowboy Chicken & Bean Stew contains a combination of ingredients that provide a range of health benefits. However, for a balanced diet, it’s important to keep track of portion sizes and balance them with a variety of other nutritious foods.

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