This creamy chicken with brown rice and vegetables is perfect for the Fall with its down-on-the-farm feel and creamy sauce made with cream cheese. It’s warm and inviting… a comfort food, for sure. The next MPM meal plan will come out the second weekend in September and it will be a collection of some of some of our “Fall Favorite” recipes, including this one, so you’ll want to keep and eye out for that one.

One Pot Wonder recipe.

This is a “one pot wonder” recipe. Everybody loves a good one pot wonder meal, because there is less clean up afterwards. By using Uncle Ben’s Ready Rice that can be cooked in the microwave and by cooking the carrots and onions in with the chicken, you can make this whole meal using just one pan. Plus, there is no need for a side dish, making this an efficient dinner.

Other MPM One Pot Wonders.

Another example of a one pot wonder is our Chicken Marsala recipe that is made by cooking the pasta in with the other ingredients, instead of cooking it in a separate pan and adding it later. (see pictures below)

Here are nine other Weight Watchers friendly One Pot Wonders:

• Sweet Blackened Salmon and Veggies 
• Chicken and Broccoli Teriyaki
• Southwest Blackened Chicken and Beans
• Tomato and Cheese Ravioli Soup
• Meaty Vegetarian Chili
• Cheesy Mexican Beans and Rice
• Skinny Skillet Chicken Cordon Bleu
• Pork Chops and Carmelized Onion
• Southwest Kielbasa Skillet

Swap out Oil for Fat-Free Italian Dressing.

Here is an idea. In this recipe I am replacing cooking oil with Italian dressing. It’s a neat little way to trim down calories (and smart points).  This little trick can be used on many things that are cooked in oil, and it don’t have to just use Italian dressing. You can experiment with other kinds of fat-free vinaigrette dressings for a different flavor. To get an idea of what the difference in points would be, according to the amount used, take a look at this:

Differences between using olive oil and fat-free Italian dressing:

1 Tbsp. olive oil: 4 green, blue, and purple SP
1 Tbsp. Fat-Free Italian dressing: 1 green, blue, and purple SP

2 Tbsp. olive oil: 8 green, blue, and purple SP
2 Tbsp. Fat-Free Italian dressing: 1 green, blue, and purple SP

3 Tbsp. olive oil: 12 green, blue, and purple SP
3 Tbsp. Fat-Free Italian dressing: 2 green, blue, and purple SP

The dressing I used in this recipe was the Wish Bone brand, but you could use any Fat-Free Italian dressing and have similar results.

3 Other MPM recipes that use Fat-Free Italian dressing.

After buying a bottle of Italian dressing, you may want to use the extra dressing for one of these other recipes:

• Italian Chopped Salad
• Italian Style Pepperoni Pizza Salad
• Chicken and Broccoli Teriyaki

Here is what you need for this one pot wonder:

1/4 cup flour
1/2 teaspoon dried parsley
1/2 teaspoon pepper
1 pound boneless, skinless chicken breasts
1/4 cup fat-free Italian dressing
2 cups baby carrots
1 medium onion, largely sliced
1 (14.5 ounce) can fat-free reduced sodium chicken broth, divided
2 cups Minute Brown Rice
4 ounces low fat cream cheese

Here is what you do:

Mix flour, pepper and parsley in a shallow dish. Coat chicken on both sides with the flour mixture.

Heat dressing in a large skillet set to medium heat. Add chicken breasts and allow to cook 5-6 minutes, or until chicken begins to brown.

Flip chicken and add carrots, onions, and 1 cup chicken broth.

Cover  and allow to cook approximately 20 minutes, or until the vegetables are tender and chicken is thoroughly cooked. Remove chicken and vegetables to another plate with a slotted spoon, leaving the rest of juices in the pan. Cover chicken and vegetables with a plate to keep warm.

Add cream cheese and remaining broth to the skillet. Increase heat to high. Cook until the cream cheese is melted and thickened, by mixing as it cooks, approximately 5-6 minutes.

Prepare the brown rice, according to the directions on the package.

Plate 1/3 cup rice on to four plates. Top each with 1 chicken breast, some carrots and onions, and 1/4 cup of the creamy sauce.

Serve warm.

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Makes 4 servings.
One serving is 1/3 cup rice, 1 chicken breast, 1/2 cup carrots, 1/3 cup onion, and 1/4 cup creamy sauce
One serving is 9 Green, 7 Blue, and 4 Purple points.

Print Recipe

One Pot Creamy Chicken & Minute Rice

9 Green, 7 Blue, and 4 Purple points per serving

Makes: 4 servings

Calories: 347

Author: Alisha Hughes

Ingredients

• 1/4 cup flour
• 1/2 teaspoon dried parsley
• 1/2 teaspoon pepper
• 1 pound boneless, skinless chicken breasts
• 1/4 cup fat-free Italian dressing
• 2 cups baby carrots
• 1 medium onion, largely sliced
• 1 (14.5 ounce) can fat-free reduced sodium chicken broth, divided
• 2 cups Minute Brown Rice
• 4 ounces low fat cream cheese

Instructions

• Mix flour and pepper in a shallow dish. Coat chicken on both sides with the flour mixture.
• Heat dressing in a large skillet set to medium heat. Add chicken breasts and allow to cook 5-6 minutes, or until chicken begins to brown.
• Flip chicken and add carrots, onions, and 1 cup chicken broth.
• Cover and allow to cook approximately 20 minutes, or until the vegetables are tender and chicken is thoroughly cooked. Remove chicken and vegetables to another plate with a slotted spoon, leaving the rest of juices in the pan. Cover chicken and vegetables with a plate to keep warm.
• Add cream cheese and remaining broth to the skillet. Increase heat to high. Cook until the cream cheese is melted and thickened, by mixing as it cooks for approximately 5-6 minutes.
• Prepare the brown rice, according to the directions on the package.
• Plate 1/3 cup rice on to four plates. Top each with 1 chicken breast, some carrots and onions, and 1/4 cup of the creamy sauce.
• Serve warm.

Recipe inspired by a recipe in a “Food & Family” magazine from many years ago.