Tuesday, January 27, 2015

"Bourbon" Chicken

I stumbled across THIS recipe for Slow Cooker Bourbon Chicken on Pinterest.  It sounded easy and tasty, always great attributes.  However, I made a few changes to make it a little healthier.  Here is what I did:

4 boneless, skinless chicken breasts
1 clove of smashed and diced garlic
1 teaspoon if fresh, 1/2 teaspoon ground ginger
1/2 teaspoon red pepper flakes
1/4 cup apple juice (please use all natural organic juice, apples have a pesticide residues and a lot of      other juices add sugars)
1tablespoon maple syrup
1/4 cup palm (coconut palm) sugar, plus 1 tablespoon
2 tablespoons tomato paste
1/2 cup water
1/3 cup Tamari sauce

1.  Mix all ingredients, except cornstarch
2.  Place the chicken breasts (may be frozen) in the crockpot
3.  Pour sauce over chicken breasts and cook on low 4-6 hours, chicken should be shreddable  
4.  Take chicken out of crockpot and shred with 2 forks 
5.  Mix cornstarch with 1/4 cup of the sauce, pour back into crockpot and mix until sauce starts to thicken
6.  Return chicken to the crockpot and keep warm until ready to serve.

Why these changes?  Fresh ingredients are going to be better as they are processed less, so use fresh ginger and garlic, if you can.  Even organic ketchup has A LOT of sugar and, although organic, probably very refined sugars.  Soy sauce has wheat in it, and although I am not gluten-free, I try to avoid it as best I can as regular flour is highly processed.  Also, want to have options for my gluten-free friends out there!  

This chicken would be great topped on field greens, with brown rice, or pasta.  Or, on its own topped with avocado and tomato.  

Hope you enjoy it!

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