Healthy Mama BBQ Chicken

Healthy Mama BBQ Chicken

SERVES: ABOUT 6 PER BAG

 

GUEST RECIPE BY STEPHANIE BRANDT CORNAIS
*NOTE THIS RECIPE MAKES TWO COMPLETE MEALS/BAGS

INGREDIENTS

• 3 medium unpeeled sweet potatoes cut into ½ inch pieces (about 2 cups)
• 2 large green peppers cut into strips or cubes (about 2 cups)
• 1 large red pepper cut into strips or cubes (about 1 cup)
• 2 zucchini chopped into circles 1 inch thick (about 2 cups)
• 2 cups chopped onion (1 inch pieces)
• 2 tablespoon quick cooking tapioca (or some other thickening agent like whole-wheat flour or arrowroot powder)
• 2 pounds chicken thighs or drumsticks (kept whole)
• 2 – 15oz jars of plain tomato sauce (cans will work but may be lined with BPA)
• 4 tablespoons rapadura sugar (or honey or maple syrup)
• 2 tablespoons Worcestershire sauce
• 2 tablespoon ground yellow mustard
• 2 cloves garlic, finely minced (about 2 tablespoons)
• 1 teaspoon salt
• 

INSTRUCTIONS

1. Label 2 one-gallon freezer bags.
2. After chopping, divide everything into the two bags. Shake them up, seal, and lay flat in the freezer.
3. Day of cooking: Pull one bag from the freezer and lay it on the counter for several minutes to slightly thaw. Peel away the bag, dump the contents into your slow cooker, and cook on high for 4 to 6 hours or on low 6-8 hours, depending on your specific slow cooker.
4. Serve with a salad and a grain like brown rice (if you eat grains).