Skinny Chicken & Rice (crockpot)

Calories: 131 for ½ 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

Skinny Chicken & Rice (crockpot)

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  • Prep Time

    minutes

  • Total Time

    minutes

  • Servings

    servings


Ingredients

  • 1

    tablespoon Extra Virgin olive oil

  • 1

    small yellow onion, diced

  • ½

    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

  • ½

    teaspoon freshly ground black pepper

  • ½

    teaspoon cayenne pepper (optional)

  • ½

    teaspoon red pepper flakes

  • Salt to taste

Directions

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. I changed this a little when I made it the first time: I used chicken legs - cut the meat off the bone before cooking. I cooked the chicken with the onions and oil. Took the meat out of the pan and added the rice and chicken stock to the pan to deglaze. Took pan off the heat and added the canned tomatoes, salt, pepper, red pepper flakes and I used ground chipotle peppers. I didn't have wild rice, so I used white rice. I put the chicken in the crock pot first, then some sliced mushrooms, then the rice mixture. It looked a little dry, so I added a splash more of chicken stock. I also think it would be good to add some chopped broccoli (I may add that toward the end of the cooking process)


Nutrition

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