I’m having a bad case of deja vu.
Once again, the spring is here and I am feeling remorse over the under-utilization of my crock pot through the fall and winter months. I have this same feeling every year it seems…when will I catch on? The crock pot…rocks.
That said, the crock pot is ideal for meat…especially leaner meats that made need a bit of oomph to get to the point of being absolutely divine.
This recipe…it fits the bill.
I was crouching around my dinner plate snapping photos while Mr. Prevention went on…and on…and on (no complaints!) about how amazing this sauce was. Truly, there’s no going wrong with these flavors and unlike most recipes using soy sauce (yes, even the low-sodium variety), the sodium content of this meal was perfectly in check, coming in under 500 milligrams per serving.
That would be reason #1 I loved this meal.
Reason #2 would be the fact that the prep time takes all of 10 minutes…and that’s if your knife skills aren’t the greatest. Any recipe where chopping an onion and a few cloves of garlic constitutes the prep is a meal worth making, says the busy woman who juggled this crock pot meal with making a Meyer Lemon Cheesecake.
In other words, anyone can throw this together.
I also had a bit of deja vu because the conversation that accompanied this meal (after all the praises from that husband of mine), revolved around the price of chicken. My local Kroger officially sells an organic chicken option…and Tyson. That is all.
Naturally, I chose the organic chicken at $5.99/lb which is met with looks of disgust and disapproval by my other half. My rebuttal: it’s better for us, we’re supporting local ranchers, and there’s no waste as there’s no fat to trim (a time savings, too!).
Needless to say, we can agree on dinner’s final product but not on the means by which we get there. I’m still working on the whole education piece with him in terms of long-term vs. short-term savings (money now vs. health later). It’s a works in progress…
4 boneless skinless chicken breasts (1.25 lbs) 1/2 cup honey 2 Tbsp low sodium soy sauce 1/2 onion, diced 2 1/2 Tbsp ketchup 1 Tbsp safflower oil or extra-virgin olive oil 3 cloves garlic, minced, pressed or grated 1/2 tsp red pepper flakes 2 Tbsp cornstarch 1 Tbsp sesame seeds 1 cup dry basmati rice 1 tsp extra-virgin olive oil 1 lb green beans, trimmed and cut in half
Put chicken into crock pot.
In a small bowl, combine honey, soy sauce, onion, ketchup, oil, garlic and pepper flakes. Pour over chicken.
Cook on low for 3-4 hours or on high 1 1/2 – 2 1/2 hours, or just until chicken is cooked through.
Cook rice according to package directions.
Trim green beans. Heat 1 teaspoon olive oil in a skillet until hot. Add green beans and saute 5-6 minutes or until cooked but tender.
Remove chicken from crock pot, leave sauce. Whisk cornstarch into liquid in the crock pot. Replace lid and cook sauce on high for ten more minutes or until slightly thickened.
Shred chicken or cut into bite size pieces, then return to pot and toss with sauce. Serve chicken over rice with green beans, garnish with sesame seeds.
Yield: 3/4 cup rice with 5 ounces chicken/sauce and 2/3 cup green beans.
Nutrition Information (per serving): 553 calories; 6.8 g. fat; 69 mg. sodium; 465 mg. sodium; 87.8 g. carbohydrate; 4.8 g. fiber; 39 g. protein
Result: Sweet and a bit spicy…the meat was tender and as a whole, this meal was generous in portion, very filling, and completely satisfying. With the crock pot prep + rice and green beans prep, you’re looking at a 30-minute meal. Not too shabby! Don’t let the nutrition stats scare you with a slightly higher calorie count…this is a complete meal with lots of staying post. There’s nearly 5 grams of fiber (add more by using brown rice if you can commit to a longer cook time) and lots of protein. The carbohydrate content is high due to the honey. But let me tell you, the honey is what makes this dish. You could certainly reduce that amount, however. Enjoy!
Teri won the Food Should Taste Good chips giveaway and Amy D. won the Coconut Secret giveaway! Thanks for entering and for celebrating 1,000,000 hits with me!
Somehow, this “somewhat normal” week has turned into insanity! I think I can…I think I can! Especially if my injured ankle would feel better. I had a workplace injury…getting UP FROM MY DESK on Monday. How can I play ice-hockey for years with men twice my size and come out perfectly fine, but twist the heck out of my ankle getting out of my desk chair?!