Weight Watchers FreeStyle Plan One Week Menu Plan

Crock Pot, Skinny Chicken Teriyaki 
SmartPoints 3

This week…Make this fabulous chicken dish! I’m a real teriyaki fan. But, it’s usually loaded with sugar and sodium. This homemade sauce is much lighter and really yummy with a more subtle teriyaki flavor. Using the crock-pot makes it easy and you don’t have to heat up the kitchen!  Each chicken thigh, with sauce, has 140 calories, 3 grams of fat and 3 Weight Watchers SmartPoints.  So low in calories and points you might want 1½ thighs or even 2 of them!

Prep Time: 10 minutes

Cook Time: 4 hours on low


2 pounds (8 thighs) boneless skinless chicken thighs, see prep tip
1 cup onions, chopped
⅓ cup reduced-sodium soy sauce
¼ cup sugar
3 tablespoons apple cider vinegar or rice vinegar
2 teaspoon garlic, minced
1 teaspoon ginger, from a jar, see shopping tip
Black pepper, to taste


1. Place chicken in crock pot. Sprinkle onions over the chicken.

2. In a separate bowl, combine soy sauce, sugar, vinegar, garlic, ginger and pepper. Pour sauce over chicken.

3. Cover crock pot and cook on low for about 4-5 hours or until chicken is tender. Check after 4 hours.

5. Remove chicken from crock pot.

6. Skim fat from cooking liquid, if there is any.

7. To serve: Top 1 piece of chicken with a little sauce. Serve with 1 small baked potato or ½ cup brown rice. Mash some teriyaki sauce into the baked potato and drizzle with little more teriyaki sauce over the top. If using rice, place chicken on top of rice and drizzle teriyaki sauce all over top of chicken and rice. In addition the chicken could be shredded and topped on the potato or rice.

Makes 8 chicken thighs with sauce (each thigh 4 ounces and sauce)

Shopping Tip
Ginger (in a jar) can be found in most supermarkets in the produce section where they display garlic, in a jar.

Prep Tip
If the chicken thighs are too big, trim each to be 4 ounces.

Weight Watchers SmartPoints 3
Weight Watchers POINTS PLUS 3
Weight Watchers (old points) 3

SKINNY FACTS:for 1 (4 oz) chicken thigh with sauce
140 calories, 3g fat, 1g sat. fat, 85mg chol, 21g protein, 9g carbs, 0g fiber, 530mg sodium, 7g sugar

FACTS: 1 (10 oz) Lean Cuisine – Grilled Chicken with Teriyaki Glaze
270 calories, 3g fat, 19g protein, 42g carbs, 0g fiber, 660mg sodium, 11g sugar

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