• July 29, 2014

Slow-cooked chicken makes mealtime easier

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Posted: Wednesday, October 16, 2013 4:30 am

My sister recently had a baby, and I’ve been helping out by running errands and preparing meals for her on my days off.

Even though she lives only an hour away, it’s hard to stop by more than once or twice a week, so I’ve been preparing dishes that can be frozen and heated in the microwave when my brother-in-law gets home from work.

I’ve also been encouraging them to use a slow cooker.

My sister or brother-in-law can usually find 10 minutes while my niece sleeps, even if it’s at 3 a.m., to throw things in the pot and turn it on for six or eight hours. No stirring required.

One of their favorite dishes is this tasty barbecue chicken. The leftovers made lunch easy for my brother-in-law, too.

Barbecue Chicken

Active time: 25 minutes

Cook time: 5 hours

Serves: 8

Have sliced jalapenos, sliced red onions and some sour cream on hand to top this chicken, which makes a hearty main course. You can turn it into an unbelievable sandwich or serve it on mashed potatoes or even whole-grain spaghetti. Serve with shredded napa cabbage tossed with low-fat mayonnaise, cider vinegar, celery seed and honey to taste.

  • 1 8-ounce can reduced-sodium tomato sauce
  • 1 4-ounce can chopped green chiles, drained
  • 3 tablespoons cider vinegar
  • 2 tablespoons honey
  • 1 tablespoon sweet or smoked paprika
  • 1 tablespoon tomato paste
  • 1 tablespoon Worcestershire sauce
  • 2 teaspoons dry mustard
  • 1 teaspoon ground chipotle chile
  • ½ teaspoon salt
  • 2½ pounds boneless, skinless chicken thighs, trimmed of fat
  • 1 small onion, finely chopped
  • 1 clove garlic, minced

Stir tomato sauce, chiles, vinegar, honey, paprika, tomato paste, Worcestershire sauce, mustard, ground chipotle and salt in a 6-quart slow cooker until smooth. Add chicken, onion and garlic; stir to combine.

Put the lid on and cook on low until the chicken can be pulled apart, about 5 hours.

Transfer the chicken to a cutting board and shred with a fork. Return the chicken to the sauce, stir well and serve.

Note: Cover and refrigerate for up to three days or freeze for up to 1 month.

Nutrition per serving: 364 calories; 13 g fat (3 g saturated fat); 93 mg cholesterol; 32 g carbohydrates; 4 g added sugars; 30 g protein; 4 g fiber; 477 mg sodium; 547 mg potassium.

Source: eatingwell.com

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