Saturday, April 9, 2011

Kansas City Chicken on Baked Brown Rice

A simply tasty and healthy meal!
The chicken cooks to be very moist in the crock-pot or slow-cooker and will shred really easily when done.
The best I can describe the sauce is a sweet but yet light BBQ taste. Really yummy, my two picky little boys even loved it!
A slow-cooker meal is perfect for those busy days.
Serve on top of my 'Favorite way' to cook brown rice (Baked Brown Rice).
Then add a green salad or vegie to round out the meal. Yum!

Kansas City Chicken (slow cooker)
on Baked Brown Rice

What you Need:

5 boneless, skinless chicken breasts
2 tablespoons olive oil
1/4 cup ketchup
1/2 cup apple cider vinegar
1/2 cup granulated sugar
1 onion, diced
1 tablespoon soy sauce
1/2 teaspoon dry mustard
1 cup low-sodium beef broth

How to make:

In a large skillet, heat the olive oil. Season the chicken breasts with salt and pepper and cook them for 1-2 minutes on each side, until nicely browned but not cooked all the way through. Remove the chicken to the slow cooker. In a large bowl, combine all the other ingredients. Whisk well. Pour the sauce over the chicken. Cover the crockpot and cook on low for 6 hours. Serve on top of Baked Brown Rice.

Baked Brown Rice:

Makes about 3 1/2 cups cooked rice

1 1/2 cups brown rice
2 1/2 cups low-sodium chicken broth or water (if using water, add 1 teaspoon salt)

Preheat the oven to 350 degrees.
Lightly grease an 8X8-inch or 9X9-inch baking pan. Place the rice in the prepared pan and pour in the liquid. Stir to equally distribute the rice. Cover tightly with a double layer of aluminum foil and bake for 1 hour and 10 minutes. Remove from the oven and let sit for five minutes before removing the aluminum foil and fluffing with a fork. If your rice still has a bit of liquid on the bottom or conversely, if it is dried out, adjust the baking time up or down to make changes.

Recipe Source: adapted from My Kitchen Cafe

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