Carolina Crock Chicken Serves 6

6 skinless chicken thighs, boneless too, if available 1 onion chopped 2 cloves of garlic pressed 1 teaspoon dry mustard salt and pepper to taste 1/4 cup tomato paste 1/2 cup Worcestershire sauce 3 tablespoons cider vinegar 1 tablespoon olive oil

In a skillet, heat the olive oil and brown the chicken on both sides. Place in a crock-cooker with remaining ingredients and cook on high for 5-7 hrs or low 8-9 hrs, depending on your crock cooker. When done, shred with two forks and serve with crock-cooker juices.

Per Serving: 161 Cals; 6g Fat (35.1% cals from fat); 15g Protein; 11g Carb; 1g Dietary Fiber; 57mg Chol; 484mg Sod

Exchanges: 0 Grain(Starch); 2 Lean Meat; 1 Vegetable; 1/2 Fat; 1/2 Other Carbs.

SERVING SUGGESTIONS: Serve shredded chicken on whole-wheat buns, some barbecue sauce and side of coleslaw (to make the slaw, mix coleslaw mix with mayo, add a splash of rice vinegar and you're good to go). If you want an authentic barbecue experience, slap the coleslaw right on the buns and eat the whole thing together.

VEGETARIANS: Throw everything into the crock-cooker plus the drained presoaked beans. Add 1 can of veggie broth and an additional cup or more of water to make sure beans are covered. When beans are cooked, serve in bowls with additional barbecue sauce and cornbread.

What counts is not necessarily the size of the dog in the fight - it's the size of the fight in the dog......

Dwight D. Eisenhower

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