Bethy’s Body Tek Barbecue

 

Place 8 frozen skinless, boneless chicken breasts into the crock-pot. Cover the chicken with water.  Add salt and pepper.  Let cook all day.

When done remove the chicken breasts from the crock-pot and put them in a large bowl that you can store your BBQ in.   **Save the stock just in case you need to add a spoon or two to your chicken BBQ, so it’s not dry. Use a fork to shread/ pull apart the chicken breasts.  When you are done the breasts should look like pulled pork BBQ.

 

For 8 breasts pour all the Carolina barbecue sauce over the shredded chicken.  Then mix.

Carolina BBQ sauce:

Makes 1 cup.

Very Hot!   (Not so hot.)

1-cup apple cider vinegar

4 teaspoons kosher salt (I used regular salt – you may want to add less)

1 tablespoon freshly ground black pepper (eliminate totally)

1-tablespoon red-pepper flakes (1 tbsp.)

1-teaspoon cayenne pepper (1/2 tsp.)

In a glass jar with a tight-fitting lid combine all ingredients and shake well.  (The sauce keeps indefinitely at room temperature.)

NOTE:  You can make the sauce two days before using it.  It mellows with age.  (I have always made mine right then, not two days ahead.)

 

This recipe can be made with pork loin.

Cut a large pork loin into pieces; place it in a crock-pot with water.  Cook all day.  Remove all pieces of fat by hand.  When you finish the pork should already be shredded.

 

 

****For the leaner meal use chicken breasts not the pork loin!

PORK LOIN:  4OZ.  – 32g. PROTEIN

10g. FAT  – 231 CALS.

CHICKEN:  4OZ. – 24g. PROTEIN

4g. FAT  – 129 CALS.

 

FOR ABOUT THE SAME PROTEIN AS PORK:

CHICKEN:  5OZ. – 30g. PROTEIN

5g. FAT

161 CALS.