Crockpot BBQ

Living in Kansas City, I think it is a requirement to eat BBQ. The funny thing about Kansas Citians is that everyone has their favorite barbeque restaurant – and you won’t always get the same answer. My personal favorite Fiorella’s Jack Stack Barbecue. But I’m very lucky to live less than a mile from Zarda’s BBQ so I can enjoy the smell of barbecue almost any day I decide to go for a walk. And this weekend, I also can enjoy smells from the Lenexa BBQ Cook-off just down the street.

I ran across this recipe using Sweet Rays BBQ Sauce on Facebook a few weeks ago. I had two chicken breasts thawing in my fridge so I decided to give it a try after work one day. I cut them in half and they cooked up in about 2 1/2 hrs on low. It is very juicy and full of flavor. Sweet sauce with just a bit of a kick.

Crock Pot BBQ ChickenCrock Pot BBQ Chicken
4-6 chicken breast
1 jar of your favorite BBQ sauce (I like KC Masterpiece)
1/4 c. brown sugar
1/4 c. vinegar (your choice)
I tsp. garlic powder
1 tsp. red pepper flakes

Place pieces of chicken in a crock pot. Mix remaining ingredients and pour over chicken. Cook on low for 4-6 hours.

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Chicken Nuggets

I’ve worked in the hotel industry for nearly 14 years now. Over the years, I’ve seen many brides and grooms create gift bags for their out of town guests. A few weeks ago, one of my co-workers told me when she gets married some day that she will include Cheetos for guests. It made me laugh. Renee proclaimed, “Everybody loves them even if they don’t admit it.” I said, “It’s like KFC. Everybody has a favorite kind or side dish but you don’t eat it every often.”

Although this recipe is no KFC secret recipe, it is a healthier way to serve your family something every kid will eat.

Chicken NuggetsBaked Nuggets by Parade Magazine
1/4 c. flour
1 tsp. onion powder
1/2 tsp. garlic powder
1/4 tsp. salt
1/4 tsp. black pepper
1 pound boneless, skinless chicken breast (cut into 2 inch pieces)
1/4 c. skim milk
1/2 c. plain dried bread crumbs

Mix flour, onion powder, garlic powder, salt, and pepper in a shallow dish. Pour milk into a separate shallow dish. Pour bread crumbs onto a third shallow dish. Place chicken piece in flour mixture, then milk, and roll in bread crumbs. Place coated pieces on a parchment lined cookie sheet. Spray with cooking spray. Bake at 400 degrees for 20 minutes.

Nutritional Information: 220 calories per serving, 17 g. carbs, 26 g. protein, 4 g. fat, 65 mg. cholesterol, 220 mg. sodium, and 2 g. fiber. Recipe makes four servings.

Note: One of my friend’s children is allergic to milk. I’m sure this would work just as well with soy milk.

Tangy BBQ Sauce
1/3 c. barbecue sauce
1 T. cider vinegar
2 T. honey
1 tsp. grated orange rind

In a small sauce pan, bring ingredients to a boil. Reduce heat and simmer for 4 minutes. Serve warm.

Note: I didn’t have an orange so I used orange juice. I thought the sauce was great.