Foods, Uncategorized

Slow Cooker Spicy Barbecued Chicken: Low Cal

Slow Cooker Spicy Barbecued Chicken

Ingredients

8 drumsticks, skin removed (optional, 3 split breasts or 6 thighs)

Barbecue Sauce

1 tablespoon canola oil

1 sweet onion, finely diced

1 clove garlic, minced

1 (8 ounce) can tomato sauce

1/4 cup honey

1/4 cup balsamic vinegar (use white balsamic vinegar for gluten free)

1 teaspoon Dijon mustard

1 tablespoon Red Hot Sauce, ‘Frank’s Red Hot’ was used in this recipe

1/2 teaspoon cayenne pepper

2 teaspoons chili powder

Sea Salt to taste

 

Spice Rub

1 teaspoon chipotle chile pepper

1 teaspoon dried oregano

1 teaspoon cumin

1 teaspoon chili powder

1 teaspoon ground mustard

1 teaspoon paprika

1 teaspoon black pepper

1 teaspoon cayenne pepper

Sea Salt to taste

 

Directions

 

In a medium sauce pan add canola oil, turn to medium-low heat and saute onion and garlic until tender, about 5 minutes. Add the remaining barbecue sauce ingredients, stir and simmer until sauce has thickened, about 30 minutes. While the sauce is cooking down, combine spice rub and coat all sides of drumsticks.

After sauce has cooked down and thickened, place drumsticks in the slow cooker, pour barbecue sauce over and ensure all drumsticks are covered. Cover, turn to high and cook approximately 3 hours or until cooked through. Or, turn slow cooker to low and cook 5-6 hours.

 

Health and Wellness Associates

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Foods

BBQ Sauce Skinny Version

BBQsauce

Great Barbeque Sauce Skinny Version

Ingredients
1 tablespoon canola or olive oil
1 sweet onion, finely diced
2 cloves garlic, minced
1 (8 ounce) can tomato sauce
1/4 cup honey
1/4 cup balsamic vinegar (use white balsamic vinegar for gluten free)
2 teaspoons Dijon mustard
1 teaspoon cayenne pepper, more or less to taste
2 teaspoons chili powder
Kosher or sea salt to taste

Directions

In a medium sauce pan add canola oil, turn to medium-low heat and sauté onion until tender, about 5 minutes. Add garlic and sauté 1 additional minute. Add the remaining ingredients, stir and simmer until sauce has thickened, about 30 minutes. Allow to cool to room temperature and store in the refrigerator until ready to use.

Health and WEllness Associates

Archived Article

312-972-WELL