BBQ Pulled Chicken
by FH Nutrition Coach, Jess Mullen, MS, RD, RRCA Certified Running Coach
This is soooo good and super easy. Don’t let the list of ingredients scare you. You likely have most of them. (Liquid smoke is the key ingredient, in my opinion!)
This is another versatile protein option to make everyone happy – have it with a bun as a sandwich, serve over cabbage or greens and have a salad or with potatoes and a small salad for a nice, balanced meal. Many options to please all preferences.
1.5 pounds boneless, skinless, chicken breast
1 pound boneless, skinless, chicken thighs
½ - ¾ cup yellow onion, diced
1/2 cup white wine vinegar
¼ cup honey
¼ cup tomato paste
2 tablespoons coconut aminos (or could use Tamari/Soy Sauce if you didn’t need it to be gluten free)
1 ½ tablespoons all-natural liquid smoke
2 teaspoons minced garlic
2 teaspoons fish sauce
1 ½ teaspoons chili powder
1 ½ teaspoons sea salt
1 teaspoon paprika
1 teaspoon Dijon mustard
¾ teaspoon cayenne pepper
½ teaspoon allspice
¼ teaspoon freshly ground black pepper
Place all ingredients in the slow cooker, give it a good stir and cook on high for 3 hours. Remove the chicken, shred with two forks, then return it to the pot and continue to cook for 1 hour.
If timing is an issue, you can cook on low for 6-7 hours, then shred and then cook on low for another hour.
Adapted from recipe in “Against All Grain” cookbook.