Tag Archives: barbecue

BBQ Chicken Salad

Here is your super easy, super standard, super DELICIOUS, chicken salad recipe, with a bit of bbq sauce instead of dressing to top everything off. A great summer recipe, that works well with frozen chicken, fresh chicken, or rotisserie if you want to be extra lazy.

You can always replace barbecue sauce with your favorite low cal salad dressing as well if bbq isn’t to your liking.

bbq chicken salad

Ingredients: (for one salad)

  • 1 chicken breast per salad (or half a chicken breast depending on hunger levels)
  • red onion chopped finely
  • corn (canned), but fresh is best
  • 1 cucumber
  • low calorie/low sugar barbecue sauce – make your own here: http://www.44fitness.com/blog/healthy-barbeque-sauce/
  • 1 mixed salad bag or salad green of your choice (I prefer fresh spinach)
  • olive oil
  • salt
  • pepper

Directions:

Season chicken breasts with olive oil, salt and pepper. Sear in a skillet over medium high heat for 3 minutes per side and then turn heat to medium low, cover the skillet with a lid or foil, and cook for 10 minutes, or until chicken is cooked through.

Let the chicken rest for 5 minutes, and then chop into bite sized pieces. Return to the skillet add add just enough barbecue sauce to coat the chicken.

Add to salad greens of your choice and add corn (cut from the cob is best), red onion, and cucumbers. Top with a bit of extra sauce if necessary. Try to keep the sauce minimal-the more you add here the more calories you are consuming.

Turkey Meatloaf Cups

These are a staple in my diet. They are super easy. Freeze amazingly. Reheat more amazingly. And are tasty enough that even your kids or spouse… who may not be on the same healthy eating train as you are will still enjoy em!

Ingredients: (makes 24 meatloaf muffins)

  • 3 pounds ground turkey
  • 1 medium onion, cut into small chunks
  • 3 ribs celery from the heart of the stalk, cut into 2-inch pieces
  • 1 green bell pepper, cut into small pieces
  • 1 large egg plus a splash of low fat milk (or plain almond milk), beaten
  • 1.5 cup whole wheat bread crumbs
  • 1 tablespoons Montreal Steak Seasoning by McCormick
  • 1 cup smoky barbecue sauce (the lower the sugar on your bbq, the healthier it will be!)
  • 1/2 cup tomato salsa
  • 1 tablespoon Worcestershire sauce

Directions:
Preheat oven to 450 degrees F.

Put ground turkey into a big bowl. Chop onion, celery and green pepper and add to the bowl. Add egg, beaten with milk, bread crumbs and grill seasoning to the bowl.

Next, mix together the smoky barbecue sauce, the salsa and the Worcestershire sauce. Pour half the sauce mixture into the bowl with the meatloaf mix. Mix the meatloaf together with your hands. Wash up.

Spray your muffin pans with cooking spray. Use an ice cream scoop to help you fill meat into a each tin. Top each meat loaf with a spoonful of extra sauce. Bake about 20 minutes. Cut open 1 muffin to test that the middle is cooked through.

Crock Pot Ginger Apple Pulled Pork

Pulled pork. Pork that is pulled apart (by hand – caveman style!) and slathered in sauce. Super easy to make when it’s unhealthy and loaded with sugar…  but I’ve never really found a recipe that both made my mouth water AND is good for you.

ginger-apple-pork

Until now.

This recipe is a lot different from the normal bbq pulled pork sugar-bomb we normally have, but it’s amazingly tasty and with a different flavor profile,  it’s a nice change up from the same-ole same-ole “meat with red sauce” that can quickly become routine.

So drop your preconceived notions on combining ginger, apples, and pork and let’s give this a go!

Ingredients:

  • 2-2.25lb pork shoulder (I buy the cheapest hunk of meat they have normally)
  • 1 large onion
  • 3 apples (I prefer red apples, but anything you have on hand will work)
  • 1 cup beef broth (I use the low sodium stuff)
  • 1 tbsp honey
  • 1 tbsp ginger (buy fresh, it makes a difference!)
  • 1 tsp cinnamon
  • ½ tsp paprika
  • 2 medium garlic cloves
  • 1 bay leaf
  • 1 tsp salt
  • pepper to taste

Directions:

Core your apples and cut into small cubes. Slice up all of your onions. Make a bed along the bottom of the crock pot using roughly half your apples and onions. Put your meat in the crock pot. Add the rest of the onions and apples on and around your pork.

Grate your ginger and add it to the crock along with the rest of the ingredients. Make sure the meat is evenly covered by your spices.

Cover your crock pot, set to high, and let cook for 5-6 hours.

Everyone’s crock cooks a little differently, but cooking for around 5ish hours seems to do the trick. A perfect indicator of it being done or not is if you can easily shred the pork IN the crock pot using only one fork. The meat should be basically falling apart at this point. If you need to take it out to shred it, I’d let it cook for a while longer.

That’s all there is to it. Get out of your safe zone and give this sucker a try.

Healthy Barbeque Sauce

I love the sauce.

I’ve learned that ultimately, all the savory and spicy foods that I eat are only vehicles for sauce.

So when spring comes around and I need to hit it hard to lean up for “ab city” one of the first things to go are my variety of sauces. Barbeque sauce especially is filled with sugar, carbs, and calories, all things that you DEFINITELY want to avoid when trying to shed the extra pounds.

Did I mention barbeque sauce is by far my most favorite of all sauces? The king of all sauces perhaps? The king of sauces!

healthy bbq

So I guess that means the barbeque sauce is gone right? Plain chicken.  Sweet potato with no sauce.  Pulled pork with zero delicious barbeque?

No way!

With this recipe you are going to cook up your own barbeque sauce and it is going to be healthy and taste amazing, so let’s get to it.

Ingredients:

  • 1 cup apple juice (get the all-natural no preservative organic stuff!)
  • 1 6oz can of tomato paste
  • 1 tbsp. chili powder
  • 1 tbsp. liquid smoke
  • 1 tsp. pepper
  • 1 tsp. paprika
  • 1/2 tsp. garlic powder
  • 1/2 tsp. cayenne pepper (I suggest starting at ¼ tsp if you don’t like it hot)

Directions:

  1. Toss all of your ingredients into a saucepan, bring up to a boil, then lower the heat and let simmer for 30 minutes stirring occasionally.
  2. Pour it into a little Tupperware container or jar and place in the fridge.
  3. Done!

Your newly made BBQ sauce will keep in the fridge for about a week.

Enjoy!