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 🙂
It’s been a stormy week in NYC, and it looks like it isn’t getting better anytime soon. Matt said to me the other day, “Well, you know what they say about April”. Thinking he was going down the path of the common phrase, I said, “April showers bring May flowers?” To which Matt replied, “What?! That’s silly. But…Come on April showers, make me proud!!!” He’s such a special kid 🙂
One day last week it started to rain on our walk home, and Matt saw a man sitting outside of a coffee shop in our neighborhood and shared his umbrella. Not sure how much of this was just Matt identifying a good photo opportunity 😉
I’ve been making at least one quick meal per week in the slow cooker, but I was struggling with being limited by onions and garlic. This week, I added something new to the mix – a muslin bag! Life changing.
Slow-cooker Balsamic Chicken
- 1/2 cup balsamic vinegar
- 1/2 cup chicken stock, plus extra to cover chicken before cooking (remember to check ingredients to confirm no onion and garlic powders are used)
- 1/4 cup white sugar
- 1 tbsp. pure maple syrup
- 2 lb. bone-in, skin-on chicken thighs
- 1/2 tsp. dried oregano
- 1/2 tsp. salt
- 1/2 tsp. pepper
- 1/4 tsp. dried pepper flakes
- 1/2 tsp. thyme
- 1 tbsp. chopped fresh basil
- 3 large carrots, coined
- 1/2 zucchini, chopped
- 3 cloves garlic
Whisk the balsamic vinegar, chicken stock, sugar and maple syrup together until well combined. Place the 3 cloves of garlic in the muslin bag and knot or tie at the top.
Place all ingredients into the slow cooker and cover with additional chicken stock if needed (chicken should be covered to support keeping moisture in the chicken). Mix well so that seasoning is spread over all chicken.
Place slow cooker on low heat for 7 – 8 hours. With about 30 minutes left in the cooking, take the chicken out from the slow cooker and remove bones and skin. Shred the chicken with a fork and place back into slow cooker for the remainder of the cooking time.
Serve with rice or gluten-free pasta!