Crockpot Salsa Chicken with Rice and Zucchini
Tender low-FODMAP salsa chicken breast cooked slow, paired with plain white rice and simply roasted zucchini. Uncomplicated, high-protein, and gentle on sensitive digestion.
Prep
10 min
Cook
360 min
Total
370 min
Makes
1 serving
Created together. Shared with you.
Made by Karen + Lila
Karen created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthDigestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
360 min
Total
370 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Sheet pan · Saucepan · Knife and cutting board
Time saver
Store leftovers in an airtight container in the refrigerator for up to 3 to 4 days.
Do these three things first
- 1Preheat your oven to 400°F (200°C) during the last 25 minutes of slow cooking.
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 9 steps complete
Next: Place the chicken breasts in the bottom…
- 01
Place the chicken breasts in the bottom…
Place the chicken breasts in the bottom of a 4-quart or larger slow cooker.
Tap card to mark done - 02
Pour the low-FODMAP garlic-and-onion-free salsa evenly over…
Pour the low-FODMAP garlic-and-onion-free salsa evenly over the top of the chicken breasts.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 03
Cover with the lid and set to…
Cover with the lid and set to COOK on LOW for 6 hours (or HIGH for 3 hours) until the internal temperature reaches 165°F (74°C) and the meat pulls apart easily with a fork.
Look for: the internal temperature reaches 165°F (74°C) and the meat pulls apart easily with a fork
Tap card to mark done - 04
Preheat your oven to 400°F (200°C) during…
Preheat your oven to 400°F (200°C) during the last 25 minutes of slow cooking. Line a baking sheet with parchment paper.
Allow: 25 minutes
Tap card to mark done - 05
Slice the zucchini into 0
Slice the zucchini into 0.5-inch (1.2cm) thick rounds, toss with olive oil, salt, and pepper in a medium bowl, and spread in a single layer on the prepared baking sheet.
Tap card to mark done - 06
Roast the zucchini in the oven for…
Roast the zucchini in the oven for 18 to 20 minutes until tender and lightly browned at the edges.
Look for: tender and lightly browned at the edges
Tap card to mark done - 07
Combine white rice and water in a…
While the zucchini roasts, combine white rice and water in a medium saucepan, bring to a boil over high heat, then cover, turn heat to low, and simmer for 15 minutes until liquid is absorbed. Remove from heat and let rest covered for 5 minutes.
Look for: liquid is absorbed
Tap card to mark done - 08
Shred the cooked chicken using two forks…
Shred the cooked chicken using two forks directly in the slow cooker juices.
Tap card to mark done - 09
Divide the shredded chicken
Divide the shredded chicken, warm white rice, and roasted zucchini onto plates and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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