Crock Pot, Skinny Chicken Teriyaki

chicken teriyakiJPG
This is a fabulous chicken dish! I’m a real teriyaki fan but, it’s usually loaded with sugar and sodium. This homemade sauce is much lighter and really yummy with a more subtle teriyaki flavor. Each chicken thigh, with sauce, has 142 calories, 4 grams of fat, 3 Blue WW Freestyle SmartPoints, and 3 Green.  So low in calories and points you might want 1½ thighs or even 2 of them!

Prep Time: 10 minutes

Cook Time: 4 hours on low heat


Ingredients:

2 pounds (8 thighs) boneless skinless chicken thighs, see prep tip

1 cup onions, chopped

⅓ cup reduced-sodium soy sauce

¼ cup sugar

3 tablespoons apple cider vinegar or rice vinegar

2 teaspoon garlic, minced

1 teaspoon ginger, from a jar, see shopping tip

Black pepper, to taste


Instructions

1. Place chicken in crock-pot. Sprinkle onions over the chicken.

2. In a separate bowl, combine soy sauce, sugar, vinegar, garlic, ginger, and pepper. Pour sauce over chicken.

3. Cover crock-pot and cook on low heat for about 4-5 hours or until chicken is tender. Check after 4 hours.

5. Remove chicken from crockpot.

6. Skim fat from cooking liquid, if there is any.

7. To serve: Top 1 piece of chicken with a little sauce. Serve with 1 small baked potato or ½ cup brown rice. Mash some teriyaki sauce into the baked potato and drizzle with little more teriyaki sauce over the top. If using rice, place chicken on top of rice and drizzle teriyaki sauce all over the top of chicken and rice. In addition, the chicken could be shredded and topped on the potato or rice.

Makes 8 chicken thighs with sauce (each thigh 4 ounces and sauce)


Shopping Tips

Ginger (in a jar) can be found in most supermarkets in the produce section where they display garlic, in a jar.


Prep Tip
If the chicken thighs are too big, trim each to be 4 ounces.


WW Freestyle SmartPoints
3-Blue
WW SmartPoints
3-Green
WW POINTS PLUS
4

SKINNY FACTS: for 1 (4 oz) chicken thigh with sauce
142 calories, 4g fat, 1g sat. fat, 85mg chol, 21g protein, 8g carbs, 0g fiber, 609mg sodium, 7g sugar
FACTS: for SmartPoints
134 calories, 1g sat. fat, 20g protein, 6g sugar

Comments

  1. I have a ton of frozen chicken breasts in my freezer and have been longing for slow cooker recipes in which to use them up! Can I use beasts instead of thighs? Thanks in advance

  2. Rae, You sure could use chicken breasts instead of thighs for this recipe. You should probably cook the breasts 30 minutes shorter. Dark meat, such as chicken thighs or legs, will take longer to cook, because they have a higher fat content and density.
    My best wishes,
    Nancy

  3. Hi! Do you think that I can substitute ground ginger powder instead of the ginger in a jar? If so how much should I use? Thanks!

  4. You sure can Nancy. You would use a lot less. Try no more than 1/8 tsp of ground ginger powder.
    Enjoy!
    My best,
    Nancy

If you make this recipe, let me know how you liked it. Leave me a comment below or give it a rating. Thanks so much. Happy Skinny Cooking!