I love BBQ – tender meat, tasty sauce, eating with your hands; it doesn’t get better than that! BUT it is nearly impossible to have BBQ sauce out that isn’t full of our favorites – onion and garlic :(. I’ve been experimenting with a few recipes at home in the slow cooker. I’ll share one below, and you can expect to find more as I continue exploring!
Before I share my recipe, though, I thought I would let Matt debut his chef skills. He’s been obsessed with Man vs. Child, Chopped Junior and Master Chef Junior this past year. He somehow pulled together something edible – despite starting with hot sauce, yogurt and cheese on the counter! We ended up with banana, blueberries, nutella and yogurt.
FODMAP-friendly BBQ Pulled Chicken
Ingredients – BBQ Sauce
- 1 14.5 oz. can diced tomatoes
- 1 tbsp Dijon mustard
- 1 tbsp rice vinegar
- 2 tbsp brown sugar
- 1/2 tsp tobasco
- 1/2 tsp salt
- 1/2 tsp sugar
- 1/2 tsp chipotle chili pepper
- 1 tsp garlic-infused ollive oil
- 1/2 cup grated carrots
- Splash of water
Directions – BBQ Sauce
Combine all ingredients in a small pot and heat on medium-high heat. Simmer until the mixture thickens, adding additional water to keep from becoming too thick if needed. Continue to cook for 10 or so minutes, until the sauce is well combined to a good consistency.
Add 2 full chicken breasts, cut in half and the BBQ sauce to the slow cooker. Add a splash of water or FODMAP-friendly chicken stock if you need more liquid in the slow cooker. Heat for 4 1/2 hours on low, removing at 4 hours to discard bones and skin and shred the chicken.
And then of course, I enjoyed it over salad for lunch – sneaking out of the office to enjoy the sunshine 🙂