Healthy Barbecue Recipe

Healthy BBQ Recipe

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  • 1 8oz can reduced-sodium tomato sauce.
  • 1 4oz can chopped green chiles, drained.
  • 3 TBSP cider vinegar
  • 1 TBSP honey
  • 1 TBSP sweet or smoked paprika.
  • 1 TBSP tomato paste
  • 1 TBSP Worcestershire
  • 2 TSP dry mustard
  • 1 TSP ground chipotle chile.
  • 1/2 TSP salt
  • 2.5 lbs. boneless, skinless chicken thighs trimmed of fat.
  • 1 small onion, finely chopped.
  • 1 clove garlic, minced


  1. Stir tomato sauce, chiles, vinegar, honey, paprika, tomato paste, Worcestershire sauce, mustard, ground chipotle and salt in a 6-quart slow cooker until smooth. Add chicken, onion and garlic; stir to combine.
  2. Put the lid on and cook on low until the chicken can be pulled apart, about 5 hours.
  3. Transfer the chicken to a cutting board and shred with a fork. Return the chicken to the sauce, stir well and serve.



Per serving: 364 calories; 13g fat (3g sat, 10g mono);  93mg cholesterol; 32g carbohydrates; 4g added sugars; 30g protein; 4g fiber; 477mg sodium; 547mg potassium.

Bonus: Zinc (18% daily value), Vitamin A (16% daily value)

Carbohydrate Servings: 1/2

Exchanges: 1/2 other carb, 4 lean meat

Provided by Kendall Taylor of the Valley Schools Employee Benefits Trust (VSEBT) in the June 2015 Wellstyles Monthly Newsletter.


Kendall Taylor, VSEBT

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