Crockpot Chicken and Rice

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  1 cup Brown Rice
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  4.5 cup Low Sodium Chicken Broth
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  1.5 cup Carrots
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  1 Shallot(30g)
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  1 tbsp Mustard, Dijon

  Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.

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  1.5 lbs Chicken Breast, Boneless Skinless

  Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.

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  1.5 tsp Garlic powder
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  1 tsp Thyme, Dried
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  0.5 tsp 1/2 teaspoon kosher salt
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  0.3 tsp 1/4 teaspoon ground black pepper
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  1 cup Peas, Sweet, Frozen
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  0.5 cup Greek Yogurt (Nonfat)

  Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.

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  0.5 cup Cheddar Cheese
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  Parsley, Fresh

Instructions

1. 1Rinse the brown rice under cold water several times until the water runs mostly clear, rubbing the grains gently to remove excess starch. Pat the chicken breasts dry and season both sides with garlic powder, dried thyme, kosher salt, and ground black pepper.
2. 2Heat a large skillet or Dutch oven over medium-high heat. Add the chicken breasts and cook for 4–5 minutes per side until golden brown on the surface, then transfer to a plate.
3. 3In the same skillet, add the diced carrots and minced shallot over medium heat. Cook for 3–4 minutes, stirring occasionally, until the shallot softens and becomes fragrant. Stir in the Dijon mustard until combined.
4. 4Add the chicken broth and rinsed rice to the skillet, stirring well. Return the chicken breasts to the skillet, nestling them into the rice. Bring to a simmer over medium-high heat, then reduce heat to low, cover, and cook for 35–40 minutes until the rice is tender, the liquid is absorbed, and the chicken internal temperature reaches 165°F.
5. 5Remove the chicken from the skillet, dice it into bite-sized pieces, and return it to the rice mixture. Stir in the frozen peas, nonfat Greek yogurt, and ¼ cup of the shredded cheddar. Cook uncovered over low heat for 2–3 minutes, stirring gently, until the peas are heated through.
6. 6Divide the chicken and rice evenly into 4 airtight containers while hot. Top each portion with the remaining sharp cheddar and fresh parsley. Cool to room temperature before sealing and refrigerating for up to 4 days.