BBQ Shredded Chicken with Coleslaw on Sweet Potato Rolls

No nutrition facts this time I just want to bask in this recipe that was a wonderful Sunday meal, or two or three, for us.

BBQ Shredded Chicken with Coleslaw on Sweet Potato Rolls

This actually is a meal that takes little preparation if you don't make your own rolls, 15 minutes would do it, but the combination of the bbq, coleslaw, and sweet potato sounded too good to pass up.


BBQ Crockpot Chicken 
(This is so simple you don't need a recipe but here's what I did.)

3 whole (6 halves) chicken breasts boneless and skinless
BBQ sauce (I used Xagave recipe here)
Teriyaki sauce (Xagave recipe to come)
Cook on high for 3-4 hours. Shred. Keep warm in juices.




Creamy Coleslaw 
(inspired by Bobby Flay's Creamy Coleslaw)

1 head cabbage (used thickest slicer on food processor blade)
2 large carrots (shredded)
3/4 c. mayonaise
1-2 tbsp. grated onion
2 tbsp. sugar or agave nectar
2 tbsp. white vinegar
1 tbsp. dry mustard
1/2 tsp. celery seed
1/2 tsp. salt 
freshly ground pepper


Combine dressing then mix thoroughly with cabbage and carrot.
Set aside.




Optional:


Whole Wheat Sweet Potato Rolls
(inspired by Floyd at TheFreshLoaf.com)


Combine to make a paste:
1 sweet potato, baked 
1 c. milk (I used 1/2 c. water and 1/2 c. yogurt)
1/2 c. white or brown sugar 
(I used Rapadurah -evaporated cane juice)


3-4 c. whole wheat flour (or use 1/2 white and 1/2 wheat)
2 tsp. instant yeast (next time I'd use 3 tsp. with whole wheat)
1-1/2 tsp. sea salt
1/2 tsp. cinnamon
1/8 tsp. ground nutmeg


Mix in 2 cups of the flour with other dry ingredients. Add to sweet potato mixture until thoroughly combined. Add 1/4 c. flour at a time until dough is tacky but workable. Knead by hand or machine 5-10 minutes.



Set dough to rise in covered bowl for 1 to 1-1/2 hours with 3 stretch and folds until doubled in size. (Click here for info on stretch and folds)


Divide in a dozen or so pieces, shape in rolls, and allow to rise until doubled, another hour or so. (Mine didn't quite double)


Bake at 375 degrees for 20-25 minutes (25 for me) until they begin to brown.


Slice open rolls.
Coat with BBQ sauce.
Pile with Shredded BBQ Chicken.
Pile with Creamy Coleslaw.
Top with bun. 


Devour...or politely stuff in mouth so you get the taste of bun, bbq and coleslaw all in one. :)


The amazing thing is that I didn't think this was going to turn out at all. The chicken breasts were dry in the beginning but as it sat in the juices it turned more like shredded pork. (My family thought it was pork!) 


The buns took way longer than the directions said because I used whole wheat flour. I wrote the times in the above directions. 


But patience paid off...


The next two meals with the leftovers were just as delicious. When we ran out of rolls we used toasted whole wheat bread (double fiber 6g per slice) and it was good also.


If you happen to be pressed for time, use whole wheat bread and bottled bbq sauce. Do what you can! Everyone will still enjoy it!

What is your favorite delicious healthy meal?

For more great recipes:
Crockpot Wednesday
Foodie Friday
Friday Food

Green Goddess Dip & Tomato Salsa

I am very happy to present to you Chef Cristina, our contributing International Chef to Domestic Productions. Dips are a great way to increasing not only your vegetable intake but your family time also. Choose whatever veggies your family likes and sneak in a few new ones to try. 
 

dip [dip]

verb (dipped, dipping)

There is nothing like enjoying time with loved ones, and whenever these gatherings are your idea you have to call for the Maestro Host in you to come out and shine.

This time around I want to bring focus back to the "dips". Oh the dips! Dips are so much fun; they have the power to set the mood on any get together. In my humble opinion, dips are a host tool to make guests feel comfortable and leave them wanting more. (Think back real quick to the last really good dip you had and it was over so quickly) see smart tool for a host. Keep in mind that dips have not been around for more than 55 years; they still have a long way to go and a bright future ahead.

Here's a short but interesting article about the history behind "Dips".

Dipping into History

I have chosen two very popular recipes that never go out of style. They are very easy to make and will have everybody gathering around the dipping table.

Green Goddess Dip

1 can (2 oz.) anchovies fillets, drained

1 small shallot, chopped (or a small 2 in. piece red onion)

1/2 c. flat-leaf parsley (3 handfuls)

12 blades fresh chives, chopped (3 tbsp.)

2 tbsp. chopped tarragon leaves, (3 sprigs)

3 tbsp. white wine or tarragon vinegar 

1/2 lemon, juiced

1/3 c. extra virgin olive oil

1 c. sour cream

Black Pepper

3/4 # baby carrots

1 celery heart (4 in. sticks)

1 red pepper, seeded and sliced into 1/2 in. strips

1 pkg. bread sticks, any flavor or variety

In a food processor, combine first 7 ingredients. Turn on processor and stream in extra virgin olive oil. Transfer dip to a bowl and stir in sour cream and black pepper. Serve with veggies and bread sticks for dipping.

Classic Tomato Salsa

3 - 6 fresh Serrano chilies

1 large white onion

Grated rind and juice of 2 limes, plus strips of lime rind to garnish

8 ripe firm tomatoes

Large bunch of fresh coriander (cilantro)

1/4 tsp. sugar

Salt to taste

Variations:

Use spring onion (scallions) or mild red onions instead of white onion. For a smoky flavor, use chipotle chilies instead of Serrano chilies.

1. Use 3 chilies for salsa for medium heat. To peel chilies, dry-fry the chilies in a griddle pan until the skins are scorched and blackened.

2. Place the roasted chilies in a strong plastic bag and tie the top of bag to keep the steam in. Set aside for about 20 minutes.

3. Meanwhile, chop the onion finely and put it in a bowl with the lime rind and juice. The lime juice will soften the onion considerably.

4. Remove the chilies fro the bag and peel off the skins. Cut off the stalks, then slit the chilies and scrape out the seeds. Chop the flesh and set aside in a small bowl.

5. Cut a small cross in the base of each tomato. Place in a heatproof bowl and pour boiling water to cover. Leave for 30 seconds.

6. Lift out the tomatoes and plunge them in to a bowl of cold water. Drain well; remove skins.

7. Dice the peeled tomatoes and put them in a bowl. Add the chopped onion, which should've softened, together with any remaining lime juice and rind. Chop coriander (cilantro) finely.

8. Add the chopped cilantro to the salsa, with the chilies and the sugar. Mix gently until the sugar has dissolved and all the ingredients are coated in the lime juice.

9. Cover and chill for 2-3 hours to allow the flavors to blend.

Like they say in Catalonia

Bon Profit! 

Thanks to Chef Cristina for her awesome recipes so be sure to try these out this week. 

 

Remember small changes to better health 

are better than no changes at all.


For more great recipes go to:

Foodie Fridays at DesignsbyGollem
Friday Food at MomTrends

 

Xagave Barbecue Sauce

[Photo]
My husband received a cookbook for interviewing the author on his radio show, Peak Performance Radio. It is super! Initially, I was not enthused until I examined the recipes and found they really were health conscious, unlike most “so called healthy” cookbooks that still use white flour and sugar, or plastic substitutes for fat.


I normally do not like cookbooks that surround one particular brand but Delicious Meets Nutritious by Stephen Richards that uses Xagave, a brand of agave nectar, will be one I use often now.


I have tried a few of the recipes so far and am thrilled with the product and results. I like agave nectar because it is the closest taste to real sugar, with no aftertaste. Agave Nectar has a lower glycemic index and you use less than what you would with sugar, that means less calories, but alas, there is a problem with some of the agave nectar on the market today. There seems to be high fructose corn syrup being mixed in with agave. That’s appalling for those trying their best to feed their families optimally. This particular brand does not do this; read more about Xagave here. 


[Photo]


Here’s the Barbecue Sauce recipe I adapted in my Brunswick Stew.


Kansas City Barbecue Sauce


2 c. tomato sauce (without sugar or corn syrup)
½ c. water
½ c. balsamic vinegar
1/3 c. Xagave (agave nectar)
½ tbs. onion powder
½ tbs. garlic powder½ tsp. salt
1 tbs. yellow mustard
¼ c. Worcestershire sauce


Combine all ingredients. Bring to a boil, simmer 45 minutes or desired thickness. Stores well in frig for weeks.


Use as a condiment, dipping sauce, or finishing sauce to poultry, fish or veggies. You’re going to like it!