Sweet, tangy chicken and pineapple…This chicken dish definitely creates a delicious, make-ahead dinner. And the pineapple makes the chicken so tender and flavorful. I like to serve it over cauliflower rice but you can serve it over brown rice or even steamed veggies. Each serving has 192 calories 4 grams of fat and 3 WW Blue Freestyle SmartPoints and 4 Green. Although this recipe makes 6 servings, it’s so low in calories, fat, and SmartPoints, you can easily double the serving size if desired.
Prep Time: 15 minutes
Cook Time: Low heat for 4 hours or high heat for 1½-2 hours.
1 cup onions, chopped
1 cup red bell peppers, chopped
1 (6 oz) can unsweetened pineapple juice (¾ cup)
2 tablespoons brown sugar or honey
1½ tablespoons reduced-sodium soy sauce
1 teaspoon garlic, minced
6 chicken thighs (24 ounces) boneless, skinless
1 (8-ounce) can unsweetened pineapple chunks, undrained
Ingredients to Thicken Sauce:
2 tablespoons water
1 tablespoon cornstarch
1. In a medium bowl (microwave safe) cook onions and peppers in microwave for 2 minutes, to soften.
2. To the bowl of cooked onions and peppers, stir in pineapple juice, brown sugar or honey, soy sauce and garlic. Mix well.
3. Place chicken thighs into crock-pot. Stir in pineapple juice/veggie mixture. Top with pineapple chunks with juice. Cover and cook on low heat for about 4 hours or high heat 1-½ -2 hours. You can baste during cooking time, if desired. Cook time varies depending on your crock-pot.
4. Once chicken is cooked: In a small bowl, whisk together 2 tablespoons water and cornstarch, to dissolve. In the crock-pot, stir dissolved cornstarch into sauce of cooked chicken. Cover and cook on high heat for an additional 30 minutes, or until sauce is thickened a bit. Or, remove sauce from crock-pot and add to a small pot. Stir in dissolved cornstarch. Simmer until a little thickened. Stir often. Add sauce back to chicken.
Makes 6 servings. Each serving, 1 chicken thigh, pineapple and sauce.
Serve over my recipe for cauliflower rice. Click here for the recipe, FANTASTICALLY HEALTHY, CAULIFLOWER RICE (PALEO AND GLUTEN-FREE)
WW Freestyle SmartPoints 3-Blue
WW SmartPoints 4-Green
WW Plus 5
|SKINNY FACTS: for 1 serving
192 calories, 4g fat, 1g sat. fat, 85mg chol, 21g prot, 21g carbs, 1g fiber, 398mg sod, 11g sugar
|FACTS: for Freestyle SmartPoints
149 calories, 1g sat. fat, 5g sugar, 20g protein