Here's another one I have really enjoyed.
This girl loves BBQ. No, really, you don't understand. I ate BBQ is some form or fashion five or six times last week. All within the confines of the diet. Some was Bunyan's, some was Big Bob's, the rest, I made myself from this recipe.
Again, I don't follow recipes all the well. I'll always share my revisions. The below is for one serving. Matt and I ate off of this 3 or 4 times each.
BBQ Chicken w/ Coleslaw and Broccoli
6oz chicken breast
3 tbsp(s) sauce - barbecue (if it's not Sweet Baby Ray's, it's not worth eating)
2.6 oz broccoli - fresh
1 oz cabbage - shredded
1/4 carrots - large
1 1/2 tbsp(s) mayo (fat free) (again, fat free = crap, I use Duke's because it's the only one w/o sugar)
1/2 tsp(s) vinegar - cider (in retrospect, white vinegar would have been better)
salt and pepper
Did you know they make pre-shredded cabbage with carrots just for coleslaw? Ain't nobody got time for shredding cabbage. Make the coleslaw ahead of time (at least 12 hours) so it can marinate. I used one bag of the shredded coleslaw mix with cabbage, dashed in a couple of tbsp of vinegar (a little less), and again, white would have been better. About 1/3 cup of mayo, little more, little less. Lots of black pepper, lots. A 1/2 tsp of seasoning salt. I didn't have any green onions on hand, but they're great in this coleslaw.
Ok, the chicken. Friend, if you don't have a crockpot, you need one. I put my chicken (about 3 breast - again, big suckers), in the crockpot. Added garlic powder, onion powder, and a couple of tbsp of cider vinegar. Here the cider is better because that's what most BBQ is going to have. When I say "added" garlic and onion powder, I mean I start at one end of the crockpot and sprinkled it back and forth to the other end, maybe a teaspoon. I took a whole bottle of BBQ sauce and poured it on top. Really, I poured out as much as I could, but a little vinegar in the bottle, shooked it up to get the rest off the sides of the bottle, and poured the rest in. No wasted sauce.
I'd promise to get better about measuring, but it'd be a lie.
Turn the crockpot on low and walk away for eight hours.
Remove the chicken and shred with two forks, add a little of the juice from the crockpot to keep it moist. You certainly could freeze some of this if you weren't crazy about eating the same thing over again multiple times in a week. This recipe is good enough to make for a crowd, too.
Steamed broccoli is fine and all, but my way is better. I didn't have fresh, I used 2 bags of frozen florets (we were eating on it a few times). Turn the oven on 400, drizzle a little extra virgin olive oil (EVOO), or spray, add garlic, pepper, salt, and onion powder (same "add" as before), and roast in the oven for about 15 minutes. Fresh doesn't take as long and will char better. Frozen you have to turn the broiler on a couple of minutes to finish off. I didn't have a lemon on hand, but it you squeeze fresh lemon juice on top, it's AWESOME.
Put it all together and voila! Enjoy!
This girl loves BBQ. No, really, you don't understand. I ate BBQ is some form or fashion five or six times last week. All within the confines of the diet. Some was Bunyan's, some was Big Bob's, the rest, I made myself from this recipe.
Again, I don't follow recipes all the well. I'll always share my revisions. The below is for one serving. Matt and I ate off of this 3 or 4 times each.
BBQ Chicken w/ Coleslaw and Broccoli
6oz chicken breast
3 tbsp(s) sauce - barbecue (if it's not Sweet Baby Ray's, it's not worth eating)
2.6 oz broccoli - fresh
1 oz cabbage - shredded
1/4 carrots - large
1 1/2 tbsp(s) mayo (fat free) (again, fat free = crap, I use Duke's because it's the only one w/o sugar)
1/2 tsp(s) vinegar - cider (in retrospect, white vinegar would have been better)
salt and pepper
Did you know they make pre-shredded cabbage with carrots just for coleslaw? Ain't nobody got time for shredding cabbage. Make the coleslaw ahead of time (at least 12 hours) so it can marinate. I used one bag of the shredded coleslaw mix with cabbage, dashed in a couple of tbsp of vinegar (a little less), and again, white would have been better. About 1/3 cup of mayo, little more, little less. Lots of black pepper, lots. A 1/2 tsp of seasoning salt. I didn't have any green onions on hand, but they're great in this coleslaw.
Ok, the chicken. Friend, if you don't have a crockpot, you need one. I put my chicken (about 3 breast - again, big suckers), in the crockpot. Added garlic powder, onion powder, and a couple of tbsp of cider vinegar. Here the cider is better because that's what most BBQ is going to have. When I say "added" garlic and onion powder, I mean I start at one end of the crockpot and sprinkled it back and forth to the other end, maybe a teaspoon. I took a whole bottle of BBQ sauce and poured it on top. Really, I poured out as much as I could, but a little vinegar in the bottle, shooked it up to get the rest off the sides of the bottle, and poured the rest in. No wasted sauce.
I'd promise to get better about measuring, but it'd be a lie.
Turn the crockpot on low and walk away for eight hours.
Remove the chicken and shred with two forks, add a little of the juice from the crockpot to keep it moist. You certainly could freeze some of this if you weren't crazy about eating the same thing over again multiple times in a week. This recipe is good enough to make for a crowd, too.
Steamed broccoli is fine and all, but my way is better. I didn't have fresh, I used 2 bags of frozen florets (we were eating on it a few times). Turn the oven on 400, drizzle a little extra virgin olive oil (EVOO), or spray, add garlic, pepper, salt, and onion powder (same "add" as before), and roast in the oven for about 15 minutes. Fresh doesn't take as long and will char better. Frozen you have to turn the broiler on a couple of minutes to finish off. I didn't have a lemon on hand, but it you squeeze fresh lemon juice on top, it's AWESOME.
Put it all together and voila! Enjoy!
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