First, you put some chicken breasts into the crock pot. My blogger friend used four chicken breasts, but I used six, mostly because the larger packages of chicken breasts were the ones that were on sale when I went to the store.
The next step was my adaptation of the recipe she gave me. I added onion and green pepper that I had cut into chunks. She had mentioned that she wanted to try adding onion next time, but I decided, after googling various Hawaiian chicken recipes and finally finding a Hawaiian vegetables recipe, that I'd try it with both onion and green pepper.
Then you add BBQ sauce and canned pineapples with juice. She said that you should use 1/3 of the bottle, but since I had added more chicken and the vegetables, I decided to dump the whole bottle in. She also said to use half of the juice from the can of pineapples but, again, since I had added more to the recipe, I just used all. Then I cooked it on low for 8 hours, since most of my chicken recipes in the crock pot recommend cooking on low for 6 to 8 hours, but you could also do it on high for 3 to 4 hours.
This is what it looked like when it was done cooking.
After cooking, take you shred the chicken in the crock pot, then serve it over rice. We actually had some leftover steamed rice from getting Chinese takeout over the weekend, so we used that, but I'd normally make some brown rice to go with it.
In terms of calories, this is an amazing dish. I originally calculated estimating six servings (because we put in six chicken breasts) which comes out to 325 calories per serving, plus about 160 calories for a 1/2 cup of brown rice, for a total of 485 calories. But, we actually got about 8 servings out of this dish, making it 244 calories per serving, for a total of 404 calories with the rice. I served it with a nice salad to round out the meal. In terms of cost, this is beyond amazing. I actually already had an onion from my organic produce delivery and some BBQ sauce that I purchased when it was on sale, so it only came out to $1.07 per serving! Even if you have to purchase everything, it would probably only be around $1.35 per serving (as long as you make sure to buy whichever type of BBQ sauce is on sale!). Overall, it's a really cheap recipe which is good for my stipend, and it was really easy to make, which was really good for last week when, as I mentioned in my last post, I basically had a deadline every single day Monday through Thursday. It's nice to not have to take much time to put dinner together one day, and then to have it available to eat as leftovers for the rest of the week when you don't want to take too much time out of studying to cook.
The full recipe:
Hawaiian Chicken with Vegetables
4-6 chicken breasts
1 onion, cut into chunks
1 large green pepper, cut into chunks
1 bottle of BBQ sauce
1 large can of pineapple chunks in juice
Place the chicken breasts in the bottom of the slow cooker. Add the onion and green pepper chunks on top. Pour over it 1 bottle of BBQ sauce and the can of pineapple with juice. You may choose to use only half of the juice if you want a thicker sauce. Cover, and cook on LOW for 6-8 hours or HIGH for 3-4 hours. After cooking, shred the chicken into pieces in the slow cooker and mix together with the other ingredients. Serve over rice.