Crockpot Chicken and Rice

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  Brown Rice(240g)
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  Low Sodium Chicken Broth(1320g)
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  Carrots(360g)
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  Shallot
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  Mustard, Dijon(15g)

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

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  Chicken Breast, Boneless Skinless(680g)

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

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  Garlic powder(8g)
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  Thyme, Dried(5g)
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  1/2 teaspoon kosher salt
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  1/4 teaspoon ground black pepper
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  Peas, Sweet, Frozen(240g)
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  Greek Yogurt (Nonfat)(120g)

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

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  Cheddar Cheese(120g)
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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. This prevents gumminess and ensures even cooking.
2. 2Bring the chicken broth to a boil in a large pot over high heat, then add the rinsed rice and stir. Reduce heat to medium-low, cover, and cook for 35–40 minutes until the rice is tender and liquid is absorbed. Fluff with a fork and set aside.
3. 3While the rice cooks, dice the carrots into ¼-inch pieces and mince the shallot and garlic. Pat the chicken breasts dry and season both sides with garlic powder, dried thyme, salt, and pepper.
4. 4Heat 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 (internal temperature will reach 165°F after simmering). Transfer to a plate.
5. 5In 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.
6. 6Return the cooked rice to the skillet with the vegetables, then nestle the chicken breasts on top. Pour any accumulated juices from the plate over the chicken and vegetables. Cover and simmer over medium-low heat for 8–10 minutes until the chicken is heated through and flavors meld.
7. 7Remove 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 until combined. Cook uncovered for 2–3 minutes over low heat, stirring gently, until the peas are heated through.
8. 8Divide 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.