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Oh my, this rooster dish is glorious! It may be baked within the oven or made in a crock pot. The sauce is tremendous filled with taste, the usage of barbeque sauce and orange juice pay attention! Each and every serving, together with brown rice, has 294 energy and a couple of grams of fats A must-try…You’ll find it irresistible! I’ve incorporated WW issues underneath, with out rice. You’ll be able to serve this over cauliflower rice or steamed shredded cabbage.
- ⅔ cup dry basmati brown or common brown rice
- 1¼ kilos rooster breasts, boneless skinless
- 1 cup onions, chopped
- ½ cup frozen orange juice pay attention
- ½ cup barbeque sauce (I used Candy Child Ray’s)
- 1½ tablespoons reduced-sodium soy sauce
- 2 teaspoons contemporary garlic, chopped
- 1 teaspoon ginger (in a jar), see buying groceries tip
- ⅛ teaspoon purple pepper flakes
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To Prepare dinner Rice: In a small pot, upload rice and 1⅓ cups water. Convey to a boil, flip all the way down to simmer, duvet and prepare dinner about half-hour till all water is absorbed. Take away from pot and put aside.
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To Prepare dinner Rooster in Oven: Preheat oven to 350 levels. Position rooster in a 9” baking pan. Position onions on best. In a small bowl upload frozen orange juice pay attention. Warmth in microwave for roughly 20 seconds till most commonly thawed. Stir in barbeque sauce, soy sauce, garlic, ginger, and purple pepper flakes. Combine smartly. Pour sauce over rooster. Quilt and bake for 45 mins. When carried out cooking, take away rooster from pan to a plate. Shred rooster.
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To Prepare dinner in Crock-Pot: Upload rooster to crock-pot. Position onions on best. In a small bowl upload frozen orange juice pay attention. Warmth in microwave for roughly 20 seconds till most commonly thawed. Stir in barbeque sauce, soy sauce, garlic, ginger, and purple pepper flakes. Combine smartly. Pour sauce over rooster. Quilt and prepare dinner on top warmth for roughly 2-2½ hours. *Notice: Prepare dinner occasions range relying for your crock-pot. This recipe best took 2-2½ hours on top warmth, in my crockpot to totally prepare dinner. Remember to test for doneness and be ready to prepare dinner longer, if vital! When totally cooked, take away rooster from crockpot to a plate. Shred rooster.
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To Thicken Sauce: Upload orange sauce to a small pot. Convey to a boil, flip all the way down to simmer, and prepare dinner exposed for roughly 8 mins.
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To Serve: Upload ½ cup rice to a plate or bowl. Position ¾ cup rooster on rice. Spoon about 3-4 tablespoons of sauce excessive.
Buying groceries Tip
To avoid wasting time, I really like to make use of ginger, in a jar. It may be discovered within the produce phase of the grocery store.
Serving Guidelines
This dish so is flexible can also be served plenty of techniques. I love it served over brown rice. My husband loves it serves over 1 slice of entire wheat bread. Or make it a sandwich the usage of a sandwich skinny. It’s terrific over steamed broccoli or varied steamed veggies. Listed here are the thin details and WW issues for simply the shredded rooster and sauce:
WW Freestyle SmartPoints 5-Blue (with out brown rice)
WW SmartPoints 7-Inexperienced (rooster best with out rice)
WW POINTS PLUS 5 (rooster best with out rice)
Thin Details: for ¾ cup rooster and 3-4 tablespoons sauce (no rice)
210 energy, 1g fats, 1g sat. fats, 55mg chol, 24g protein, 26g carbs, 1g fiber, 415mg sodium, 19g sugar
*WW Freestyle SmartPoints 8-Blue (with brown rice)
*WW SmartPoints 9-Inexperienced (with brown rice)
*WW POINTS PLUS 7 (with brown rice)
| SKINNY FACTS: for ¾ cup rooster and 3-4 T sauce and ½ cup brown rice 294 energy, 2g fats, 1g sat. fats, 55mg chol, 26g protein, 45g carbs, 1g fiber, 415mg sodium, 18g sugar |
| FACTS: for Freestyle SmartPoints 178 energy, 0g sat. fats, 2g protein, 19g sugar |
Serving: 0.75cupEnergy: 294kcalCarbohydrates: 45gProtein: 26gFats: 2gSaturated Fats: 1gLdl cholesterol: 55mgSodium: 415mgFiber: 1gSugar: 18gBlue Good Issues: 8Inexperienced Good Issues: 9Plus Issues: 7
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