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
