Lightly season both sides of chicken with salt and pepper. In a small bowl, combine honey, soy sauce, onion, ketchup, oil, garlic and pepper flakes.
Preparing For the Freezer:
Put the seasoned chicken and sauce into a large resealable bag. Freeze. (The fully prepared and cooked chicken also freezes well.)
Prepare after Freezing:
Let thaw in fridge for 24 hours. In a slow cooker, cook on low for 3-4 hours or on high 1 1/2 – 2 1/2 hours. (Or you can cook from frozen for about 5-6 hours.) Remove chicken from slow cooker, but leave the sauce. Dissolve 4 teaspoons of cornstarch in 6 tablespoons of cold water and pour into the sauce; stir to combine. Leave lid off and cook sauce on high for 10 minutes, or until slightly thickened. Meanwhile, cut or shred chicken into bite-size pieces, then return to pot and toss with sauce before serving. Serve over rice and sprinkle with sesame seeds.
Spray inside of pot with nonstick cooking spray. Place seasoned chicken inside. Add 1/2 cup water to the sauce and pour it in the pot. Cook for 15 minutes (about 18 minutes for larger chicken breasts), until chicken is done. Remove chicken and shred. Use saute setting and stir cornstarch into the sauce. Let cook until slightly thickened. Then return shredded chicken to pot, toss with sauce, and serve.
Freezing is not necessary.
Weight Watchers Freestyle Points: 7 per serving (if you reduce honey and sesame oil by half) - 12 Weight Watchers Points if you prepare the recipe as written.