It’s September and most schools have begun a new year of learning. Are you feeling the time crunch yet? Work, school, after school activites, when is there time to make a good clean dinner? This recipe is made for a busy family. Everything goes in the crock pot and is ready when you get home. You can make it as spicy or as wimpy, I mean lightly seasoned as you like. So, drive that car pool, cheer on your child at their soccer game, squeeze in time for your workout because you have dinner in the bag, or I should say crockpot.



  • 1 1/2 cups long grain brown rice
  • 1 tbsp extra virgin olive oil
  • 1/4 cup white wine
  • 1 medium onion, minced
  • 4 cloves garlic, minced
  • 1 green pepper, diced or cut into strips
  • 1 red pepper, diced or cut into strips
  • 4 medium tomatoes, diced
  • 1 tsp oregano
  • 1 tsp cumin
  • 1/2 tsp chili powder (make sure it’s clean and doesn’t contain additives)
  • 1 quart low sodium chicken broth
  • sea salt to taste
  • fresh ground black pepper to taste
  • 1 - 1 1/2 pounds boneless skinless chicken breast or thighs or a combination of both (if the breasts are large I like to butterfly them to make 2 thinner pieces)
  • 1 cup frozen peas, thawed
  • 1 lime, sliced into 6 thin wedges (optional)


  1. Plug your crockpot in and set to high. Place the rice and oil in the crock and stir until all the rice is coated in oil. Let the rice heat while you prepare and chop the vegetables.
  2. In a saucepan heat the broth to a simmer and set aside. This step is optional.
  3. Add the wine to the rice in the crockpot and stir.
  4. Add the onions, garlic, peppers, tomatoes, and spices and stir.
  5. Add the warmed stock, stir and then arrange the chicken pieces evenly around the crock pot.
  6. Cook on high 3-4 hours or low 5-6 hours depending on your crockpot cooking times.
  7. Once most of the liquid has been absorbed and the chicken and rice are tender add in the peas and cook another few minutes until the peas are warm.
  8. Serve with a slice of lime if desired.

Nutritional Info:

Makes 6 servings

Nutrients per serving: Calories: 331.5, Cal. from Fat: 47.5, Total Fat: 5g, Sat. Fat: 1g, Carbs: 34.5g, Fiber: 5g, Sugars: 5.5g, Protein: 33g, Sodium: 345.5mg, Chol: 68mg


Store leftovers in an airtight container in the refrigerator for up to 3 days.

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  1. Faith says:

    I made this today and it’s delicious! I prepped everything last night and put it in the crock pot this morning before I went to work and came home to a pipping hot wonderful delicious dish. Thank you for this recipe! I am new to clean eating and everything I’m cooking these days is with a recipe.. So will definitely be searching through more of you recipes.. if you have any that are favorites and would like to recommend my next meal, I would love to know what it should be!

    • Kristy says:

      So glad you enjoyed it Faith. It is wonderful to come home to the wonderful aroma of a delicious dinner that is ready to go, isn’t it? It’s so hard to recommend something since every recipe we blog is a favorite or it would go in the ‘unbloggable’ file. The Southwestern Sloppy Joe, Pork Satay, Zucchini Ribbons with Sundried Tomatoes and Goat Cheese, Sweet and Sour Chicken, Guilt-free Spinach Burgers….see, I could go on and on. I would suggest browsing the recipe tab on our website. You can choose from several categories for the recipes that appeal to you. We love feedback so let us know if you try something else. Enjoy.


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