Enhanced Low-Point Crock Pot Chicken and Rice Recipe
Introduction
Welcome to an even lighter version of the beloved Crock Pot Chicken and Rice recipe! This healthier adaptation not only focuses on reducing SmartPoints but also enhances the flavor and nutritional profile of this comforting dish. By incorporating lower-point ingredients and smart cooking techniques, this recipe remains both satisfying and supportive of your Weight Watchers (WW) goals. This guide provides detailed instructions, measurements, and nutritional information for a recipe that’s perfect for easy meal planning or a delicious family dinner.
Ingredients
1 pound Boneless, Skinless Chicken Breasts: (WW SmartPoints: 0)
1 cup Long-Grain Brown Rice: (WW SmartPoints: 5)
1 medium Onion: Diced (WW SmartPoints: 0)
2 cloves Garlic: Minced (WW SmartPoints: 0)
1 cup Carrots: Sliced (WW SmartPoints: 0)
1 cup Celery: Sliced (WW SmartPoints: 0)
1 cup Frozen Peas: (WW SmartPoints: 0)
1 can (14.5 oz) Diced Tomatoes: (WW SmartPoints: 0)
1 cup Low-Sodium Chicken Broth: (WW SmartPoints: 0)
1/2 cup Plain Non-Fat Greek Yogurt: (WW SmartPoints: 1)
1 tablespoon Olive Oil: (WW SmartPoints: 1)
1 teaspoon Dried Thyme: (WW SmartPoints: 0)
1 teaspoon Dried Oregano: (WW SmartPoints: 0)
1/2 teaspoon Salt: (WW SmartPoints: 0)
1/4 teaspoon Black Pepper: (WW SmartPoints: 0)
1 tablespoon Fresh Parsley: Chopped, for garnish (WW SmartPoints: 0)
Total SmartPoints for Recipe: 6 SmartPoints (per serving, excluding additional side dishes)
Instructions
Preparation of Ingredients:
Begin by preparing all the vegetables. Dice the onion, slice the carrots and celery, and mince the garlic. Measure out the frozen peas and set aside.
Optional Step – Searing the Chicken:
If desired, heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Season the chicken breasts with a bit of salt and pepper.
Sear the chicken for 2-3 minutes on each side until golden brown. This step enhances flavor but can be skipped to save SmartPoints and prep time.
Assembling the Crock Pot:
Place the uncooked chicken breasts at the bottom of the slow cooker.
Add the diced onion, minced garlic, sliced carrots, sliced celery, and frozen peas over the chicken.
Adding Rice and Liquids:
Pour in the long-grain brown rice, ensuring it is evenly distributed over the vegetables and chicken.
Add the diced tomatoes and low-sodium chicken broth. Stir gently to combine the ingredients. Ensure that the rice is covered by the liquid for even cooking.
Seasoning the Dish:
Sprinkle the dried thyme, dried oregano, salt, and black pepper over the mixture. Stir again to distribute the seasonings evenly.
Cooking the Dish:
Cover the slow cooker with its lid and set it to cook on low for 6-7 hours or on high for 3-4 hours. The chicken should be tender, and the rice should be fully cooked.
Shredding the Chicken:
After cooking, remove the chicken breasts from the slow cooker and shred them using two forks. Return the shredded chicken to the crock pot and stir to mix with the rice and vegetables.
Adding Greek Yogurt:
Stir in the plain non-fat Greek yogurt. This adds creaminess without many SmartPoints. Mix well until combined.
Adjusting Seasonings:
Taste the dish and adjust the seasoning if necessary. Add additional salt, pepper, or herbs according to your preference.
Serving:
Garnish with freshly chopped parsley before serving. This adds a burst of freshness and color.
Nutritional Information
Serving Size: Approximately 1 cup
Calories: Approximately 220
Total Fat: 6g
Saturated Fat: 1g
Cholesterol: 70mg
Sodium: 350mg
Total Carbohydrates: 27g
Dietary Fiber: 3g
Sugars: 5g
Protein: 23g
SmartPoints Breakdown
Boneless, Skinless Chicken Breasts: 0 SmartPoints
Long-Grain Brown Rice: 5 SmartPoints per cup
Plain Non-Fat Greek Yogurt: 1 SmartPoint for 1/2 cup
Olive Oil: 1 SmartPoint for 1 tablespoon
Total SmartPoints per serving: Approximately 6 SmartPoints (based on 6 servings per recipe)
Tips for Success
Rice Variations:
For a lower-point version, consider using cauliflower rice instead of brown rice. This will reduce SmartPoints significantly and add extra vegetables.
Customizing Vegetables:
Feel free to customize the vegetable mix based on personal preferences or seasonal availability. Bell peppers, green beans, or zucchini are great alternatives.
Shredding Chicken Efficiently:
Shred the chicken breasts while they are still warm for easier handling. You can also use a stand mixer on low speed to shred the chicken quickly.
Freezer-Friendly:
This recipe is ideal for freezing. Portion into individual servings and freeze for up to 3 months. Thaw in the refrigerator overnight before reheating.
Enhancing Flavor:
For added flavor without extra SmartPoints, consider adding fresh herbs like basil or cilantro. A splash of lemon juice can also brighten up the dish.
Serving Suggestions:
Serve with a side of steamed vegetables or a fresh salad to complete the meal. Pairing with a side of steamed broccoli or a light green salad can make for a well-rounded, low-point meal.
Conclusion
This enhanced low-point Crock Pot Chicken and Rice recipe is a fantastic way to enjoy a comforting, nutritious meal while adhering to Weight Watchers SmartPoints guidelines. By making thoughtful ingredient substitutions and using smart cooking techniques, you can savor a delicious, satisfying dish that supports your health and wellness goals.
This recipe is perfect for busy days, offering a convenient, flavorful meal with minimal preparation. Enjoy the ease of slow cooking and the joy of a well-balanced meal that doesn’t compromise on taste or satisfaction. Share this recipe with friends and family to help them enjoy a healthier lifestyle too!
Feel free to adapt and personalize the recipe to suit your needs and preferences. Bon appétit!
This revised guide provides a thorough breakdown of the Crock Pot Chicken and Rice recipe with a focus on reducing SmartPoints while maintaining flavor and nutritional value. With detailed instructions, measurements, and tips, it ensures that you can enjoy a healthier version of this comforting classic.