Skinny Chicken & Rice (crockpot)

By shelliec

Calories: 131 for 1/2 Cup

Total Fat: 2 g Saturated Fat: 0 g Trans Fat: 0 | Cholesterol: 13 mg Sodium: 65 mg Carbohydrates: 19 g Dietary Fiber: 2 Sugars: 2 g Protein: 8 g

Ingredients

• 1 tablespoon Extra Virgin olive oil
• 1 small yellow onion, diced
• 1/2 cup diced red bell pepper
• 1 cup wild rice blend, uncooked (wild rice, long and short grain brown rice)
• 2 (thawed) chicken breasts fillets, skinless, cut into 2” pieces
• 1 cup chicken broth, fat free, low sodium
• 1 (14.5 ounce) can diced tomatoes with liquid
• 1/2 teaspoon freshly ground black pepper
• 1/2 teaspoon cayenne pepper (optional)
• 1/2 teaspoon red pepper flakes
• Salt to taste

Preparation

Step 1

Heat oil in a large skillet, add onions and bell pepper and sauté on medium low heat until tender, about 3 minutes. Add rice and continue to sauté for another 1 to 2 minutes. Remove skillet from heat and add the remaining ingredients, except chicken, stir to combine.

Place chicken in the crock pot and pour ingredients from the skillet over chicken. Cover and cook on low 4 hours.