Cooked by TFW: Crockpot Chicken and Rice
Hi all! It’s Tym again back with another Cooked by TFW recipe. We have a few fighters, myself included, starting fight camp this week, so I wanted to share a post-workout meal that is a staple of my fight camp diet: Shredded Chicken and Rice. It’s one of my favorite crockpot meals because it’s incredibly easy to make, it lasts me about a week or so, and it tastes like Thanksgiving stuffing… which is AMAZING if you’re on a limited, repetitive diet like we are when in fight camp. The recipe below is how I make this when training for a fight, but please add your own ingredients to add some pizazz to this healthy meal. When I make this for fun, I substitute water with chicken broth. I use water when in fight camp just to have better control over my sodium and fat intake.
2 Chicken Breasts
6-10 Cloves of garlic (depending on how much you like garlic… I like garlic. A LOT!)
1 Cup of brown rice
2-3 Handfuls (scientific, I know) of baby carrots
2-3 Handfuls of broccoli florets
3 Cups of water (or chicken broth)
Salt and Pepper
1. Dice the carrots and garlic. If you have one, use a food processor. (But if you don’t have one… Amazon has some for $30-40, and it will change your life!) Cut the larger broccoli florets in half if necessary. Season both sides of the chicken breasts with salt, pepper, and any of your favorite seasonings. From experience: DO NOT use paprika or chili powder… trust me on this. For this batch, I also used a Jamaican jerk dry rub.
2. Lightly grease the sides of your crockpot. When in fight camp, I use cooking spray. When I’m making this for fun, I use unsalted butter. Place the chicken in first, followed by the rice, then the vegetables. Add your water/broth and a little salt & pepper for taste. (Optional: add oregano for a extra flavor.) Set your crockpot on low for 6-7 hours and go enjoy that time out of the kitchen!
3. Remove the chicken breasts once they are cooked through and place in a bowl. There are several ways to shred the chicken. You can pull it apart with two forks, you can use an egg beater (either hand beater or electric on low), or for those lucky to have a stand mixer, you can use the flat beater attachment on low power. Once you’ve shredded the chicken, add it back to the rice and veggies in the crockpot and mix it all up.
4. Store the meal as you see fit. I usually divide it among two large plastic containers and after a workout, I will scoop out 1.5 - 2 Cups and reheat in the microwave. A quick reheating tip: lower your microwave’s power down to 60% and set the timer for a little longer. Reheating at the highest power nukes the meal, drying out the chicken and giving the rice a weird texture.
Enjoy! Let us know what ingredients you added and how yours turned out!