Delicious, Healthy, and Easy to Make
The idea behind slow cookers is to have a tender, delicious dinner that’s cooking while you’re gone and ready when you walk in the door. This will be a home run hit in your house.
Makes 6 servings
1 ¼ cups store-bought BBQ sauce* (or 2 cups Down Under BBQ below)
¾ cup White or Orange Puree (see Make-Ahead Recipe White Puree or Make-Ahead Recipe Orange Puree)
¼ cup vegetable or chicken broth
2 tablespoons oat bran
4 skinless half chicken breasts, with bone (about 2 lbs)
6 hamburger buns or English muffins (ideally whole grain)
*If using Down Under BBQ Sauce, page__, use 2 cups of sauce and omit the additional Orange or White Puree in this recipe
Preheat slow cooker to desired setting.
In the slow cooker pot, mix BBQ sauce with White or Orange Puree, broth, and oat bran. Add chicken to slow cooker and toss. Cover. Cook 5 hours on low or 2 ½ hours on high. Remove chicken from slow cooker. Shred chicken using 2 forks and toss with the hot sauce. Serve on warm hamburger buns or English muffins, if desired. Note: For best results, do not remove cover during cooking.
DOWN UNDER BBQ SAUCE
This recipe is dedicated to Tina E., of Australia, who submitted a beautiful account of how Sneaky Chef recipes have helped her family. I hope this homemade barbecue sauce will be a sneaky staple not only in Tina’s home “Down Under,” but in homes worldwide.
Makes 2 cups of sauce
½ cup vegetable broth
One cup White or Orange Puree (see Make-Ahead Recipe White Puree or Make-Ahead Recipe Orange Puree)
One-half cup cider vinegar
Three-quarters cup tomato paste
One-quarter teaspoon each salt and garlic powder
2 tablespoons Worcester sauce
2 tablespoons honey
1 to 2 teaspoons chili powder
Hot sauce to taste
Freshly ground pepper
Whisk together all ingredients except chili powder, hot sauce, and pepper. Add chili powder, hot sauce, and freshly ground pepper to taste. Thin with more vegetable broth, if desired. Store in the refrigerator for up to 3 days.
Turn a side dish that isn’t particularly healthy into a main course filled with whole grains and protein. Make a few batches at a time, then freeze in plastic bags for your own version of frozen tots.
2 tablespoons canola or vegetable oil (more if needed)
2 cups frozen shredded hash browns, thawed and drained ½ White Bean Puree (see Make-Ahead Recipe White Puree) ¼ cup oat bran
In a medium-size bowl, mix together the hash browns, White Bean Puree, and oat bran. Form teaspoon-sized scoops into small balls.