Orange Shredded Chicken, Baked or Crock-Pot

Crock Pot Time: 2-2½ hours on high heat or about 4-5 on low heat (Note: Cook times vary depending on your crock-pot)

Ingredients

⅔ cup dry basmati brown or regular brown rice

1¼ pounds chicken breasts, boneless skinless

1 cup onions, chopped

½ cup frozen orange juice concentrate

½ cup barbecue sauce (I used Sweet Baby Ray’s)

1½ tablespoons reduced sodium soy sauce

2 teaspoons fresh garlic, chopped

1 teaspoon ginger (in a jar), see shopping tip

⅛ teaspoon red pepper flakes

Instructions

1. To Cook Rice: In a small pot, add rice and 1⅓ cups water.  Bring to a boil, turn down to simmer, cover and cook about 30 minutes until all water is absorbed. Remove from pot and set aside.

2. To Cook Chicken in Oven: Preheat oven to 350 degrees. Place chicken in a 9” baking pan. Place onions on top. In a small bowl add frozen orange juice concentrate. Heat in microwave for about 20 seconds until mostly thawed. Stir in barbecue sauce, soy sauce, garlic, ginger and red pepper flakes. Mix well. Pour sauce over chicken. Cover and bake for 45 minutes. When done cooking, remove chicken from pan to a plate. Shred chicken.

3. To Cook in Crock-Pot: Add chicken to crock-pot. Place onions on top.  In a small bowl add frozen orange juice concentrate. Heat in microwave for about 20 seconds until mostly thawed. Stir in barbecue sauce, soy sauce, garlic, ginger and red pepper flakes. Mix well. Pour sauce over chicken. Cover and cook on high heat for about 2-2½ hours. *Note: Cook times vary depending on your crock-pot. This recipe only took 2-2½ hours on high heat, in my crock pot to be fully cook. Make sure to check for doneness and be prepared to cook longer, if necessary! When fully cooked, remove chicken from crock pot to a plate. Shred chicken.

4. To Thicken Sauce: Add orange sauce to a small pot. Bring to a boil, turn down to simmer and cook uncovered for about 8 minutes.

5. To Serve: Add ½ cup rice to a plate or bowl. Place ¾ cup chicken on rice. Spoon about 3-4 tablespoons of sauce over the top.

Makes 5 servings (each serving, ¾ cup chicken, ½ cup rice and about 3-4 tablespoons sauce)

Weight Watchers SmartPoints 7 (chicken only without rice)
Weight Watchers POINTS PLUS
5 (chicken only without rice)