This Memorial Day, we kept it pretty low-key after our little trip to Palm Springs, but I still wanted to feel festive. And what’s more festive on Memorial Day than BBQ? I wanted to use my “recipe” for BBQ pulled chicken (that I used to make pulled pork awhile back) but with a special (and healthy!) twist.
It’s nearly impossible to find a prepared BBQ sauce without corn syrup (or at least, that I’ve seen) but if you want something done right, that’s why you do it yourself! I took the recipe from Veganomicon: The Ultimate Vegan Cookbook and adapted it based on what I had on hand, and what I thought we’d like.
adapted from Veganomicon
- olive oil spray
- 1 medium onion, chopped finely
- 2 tsp minced garlic
- pinch salt
- 1/2 tsp red pepper flakes (or to taste)
- 1 tsp hot sauce (I used Tabasco Chipotle Pepper Sauce since I’m obsessed)
- 28 ounces crushed tomatoes
- 1/3 cup apple cider vinegar
- 2 tbsp brown sugar
- 1 tbsp honey
- 1/2 tbsp yellow mustard
- 1 tsp liquid smoke (side note: this stuff is weird. But it was key!)
- Preheat a saucepan over medium heat. Place the onions in the pan and sauté in oil spray until browned (about 7 min).
- Add the garlic and cook for another minute.
- Add all the other ingredients except the mustard and liquid smoke, and cook for at least 30 minutes and up to 1 hour, uncovered, stirring occasionally.
- Add the mustard and liquid smoke and taste for sweetness/sourness. Adjust the flavors as needed, and cook for 5 more minutes.
- Puree if desired. (I desired)
It came out wonderful (if I do say so myself)! I think this sauce could be used as a marinade…BBQ shrimp, BBQ pork chops…or my newest love, BBQ tofu! It has a really nice balance between sweet, sour, and smoky, with a touch of heat. The recipe makes quite a bit of sauce, so it’d be good to serve to a (medium-sized!) crowd.
I chilled the sauce for about and hour, and threw dinner in the crock pot:
Pulled Barbecue Chicken
I added the sauce to my crock pot along with 3 chicken breasts (that were still partially frozen), and some sliced red onion. I cooked the mixture for 4 hours on high, although 6 hours on low might have been better. About 20 minutes before cooking was done, I shredded the chicken with two and let it sit in the sauce mixture until ready to serve. We had our sandwiches on whole-wheat buns with salad on the side.
The sandwich was pretty good, but I really liked the sauce! What typically store-bought items like BBQ sauce do you make yourself? I say there is nothing like homemade hummus, but usually I’m too lazy to make it. But I did buy some tahini this weekend, so now it’s ON 🙂
In other news…
I went running on Tuesday morning, and it went ok…I’m sure I could have done the whole three miles without stopping, but my bone-head of a running partner made that difficult. And I mean that literally…Nina ate a CHICKEN BONE (the bay is always trashed after holiday weekend, ugh) before I could stop her, so I’ve been freaking out ever since. Chicken bones can be dangerous for dogs if ingested, but she seems to be doing ok. We, um, haven’t seen the bone yet (that’s what she…never mind) but Nina seems to be her happy, dumb self, so we’ll see how it goes over the next day or two. Ah, children.
Also, Mitch signed up at my gym and we’re going to start working out together. I really like strength training, but I tend to get bored with it, lose focus, and quit. He knows I really want to meet my fitness/weight loss goals, and he’s trying to help me. This “training” might only last a few months (he doesn’t like my “small” gym. Whatever) but I think it might be the shake up I need. With these extra workouts, I might not get to do as much “fun” stuff like blogging and
watching TV reading, but I’m just trying to keep my long-term goals in mind. Do any of you work out with a boyfriend/husband? How does that work for ya? I like I so far…but we shall see.
On that note…gotta go get ready for tomorrow! Night 🙂