If you’re looking for a flavorful, low-point meal that fits within your Weight Watchers plan, look no further than this Hawaiian Shredded Chicken. It’s packed with protein from boneless, skinless chicken breasts and the sweet tang of crushed pineapple. With a simple combination of ingredients and minimal preparation, this dish is made in a slow cooker, allowing you to set it and forget it. It’s perfect for busy days when you want a healthy, satisfying meal without the hassle. Whether served over cauliflower rice, in lettuce wraps, or alongside steamed vegetables, this dish is versatile and sure to become a favorite!
Ingredients
Main Ingredients:
- 2 pounds boneless, skinless chicken breasts (0 points): A lean protein that’s both filling and healthy, chicken breasts form the base of this dish.
- 1 (20 oz) can crushed pineapple, drained (0 points): The pineapple adds a natural sweetness and tropical flair, perfect for the “Hawaiian” flavor.
- ½ yellow onion, thinly sliced (0 points): Adds a savory depth to the dish without adding any points.
- 1 cup reduced-sugar BBQ sauce (3-4 points per 1/4 cup, depending on brand): The BBQ sauce provides a tangy sweetness to the chicken. Look for one with 3-4 points per 1/4 cup to keep the points low.
- 1 tablespoon low-sodium soy sauce (0 points): Soy sauce adds an umami flavor to balance out the sweetness of the pineapple.
- 2 teaspoons Worcestershire sauce (0 points): This sauce contributes a savory, slightly tangy flavor that complements the BBQ sauce and soy sauce.
- 2 teaspoons garlic powder (0 points): A fragrant seasoning that brings an aromatic richness to the dish.
- 1 teaspoon onion powder (0 points): Adds a mild, savory flavor that complements the sliced yellow onion.
- ½ teaspoon ground ginger (0 points): Ginger adds a warm, slightly spicy kick to the dish, enhancing the overall flavor.
Instructions
Step 1: Prepare the Chicken
- Arrange the Chicken: Start by placing the boneless, skinless chicken breasts in the bottom of your slow cooker. Make sure the chicken is spread out evenly to ensure consistent cooking.
Step 2: Add Ingredients
- Combine Ingredients: To the slow cooker, add the drained crushed pineapple, thinly sliced yellow onion, reduced-sugar BBQ sauce, low-sodium soy sauce, Worcestershire sauce, garlic powder, onion powder, and ground ginger. Stir everything together to coat the chicken evenly in the sauce and seasonings.
Step 3: Cook the Chicken
- Slow Cook the Chicken: Cover the slow cooker and set it to low for 6 hours or high for 4 hours. Avoid opening the lid while the chicken cooks, as this can cause the moisture to escape and may result in dry chicken.
Step 4: Reduce Sauce (Optional)
- Thicken the Sauce: If the sauce is still too thin after the chicken has cooked, you can remove the lid and cook on high for an additional 15-30 minutes. This will allow the excess liquid to evaporate and the sauce to thicken, giving it a more flavorful and concentrated taste.
Step 5: Shred the Chicken
- Shred the Chicken: Once the chicken is fully cooked, use two forks to shred it directly in the slow cooker. Stir the shredded chicken into the sauce to coat it completely, allowing it to absorb all the flavors.
Step 6: Serve
- Serve and Enjoy: Serve the Hawaiian Shredded Chicken over a bed of cauliflower rice for a low-point option, in lettuce wraps for a refreshing, light meal, or alongside steamed vegetables for extra nutrients. This dish pairs well with any of these healthy sides, making it a versatile and satisfying choice.
Weight Watchers Points
The total points for this recipe will depend on the brand of BBQ sauce you use. Reduced-sugar BBQ sauces typically range from 3-4 points per 1/4 cup. If you use a BBQ sauce that is 3 points per 1/4 cup, the entire recipe will be around 12 points. Divide by 6 servings, and it comes to approximately 2 points per serving.
Tips and Variations
Choose Your BBQ Sauce Wisely:
- Opt for a reduced-sugar BBQ sauce with 3-4 points per 1/4 cup. This will keep the points low while still providing a tangy and sweet flavor.
Add Veggies:
- For extra nutrition and bulk, consider adding bell peppers, zucchini, or carrots to the slow cooker along with the chicken. These vegetables add flavor, color, and nutrients without significantly increasing the points.
Leftovers:
- This dish makes great leftovers! It can be stored in the refrigerator for up to 4 days or frozen for future meals. Simply reheat it when you’re ready to enjoy another serving of this delicious, low-point dish.
Make It Spicy:
- If you prefer a little heat, add some chopped jalapeños or a pinch of red pepper flakes to the sauce. This will give your Hawaiian Shredded Chicken an extra kick without adding many points.
Benefits
- High in Protein: Chicken breasts are a lean source of protein, essential for muscle maintenance and repair, making this dish not only satisfying but also nourishing.
- Low in Carbs: This recipe is naturally low in carbohydrates, especially if paired with cauliflower rice or another low-carb side. It’s a great option for those following a low-carb or keto lifestyle.
- Packed with Flavor: Despite being low in points, the combination of pineapple, spices, and BBQ sauce ensures this dish is full of rich, tropical flavor that will satisfy your taste buds.
Nutrition Information (Approximate per Serving)
- Calories: 180-200 kcal
- Protein: 25g
- Carbohydrates: 12g
- Fat: 3g
- Fiber: 1g
- Sugars: 7g
Conclusion
Weight Watchers-friendly Hawaiian Shredded Chicken is an easy, flavorful dish that’s perfect for a healthy, low-point meal. The combination of tender chicken, sweet pineapple, and tangy BBQ sauce makes it a delightful dish that’s sure to please. Whether you’re enjoying it over cauliflower rice, in lettuce wraps, or with steamed vegetables, this meal is versatile and satisfying. It’s the perfect solution for busy days when you want something nutritious without compromising on taste. Try it today and enjoy a delicious, Weight Watchers-approved meal!