Paleo Recipes Archives - CrossFit 1Pulse | Davie, Fl

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07 Oct

Who doesn’t love a great, sloppy, tasty barbecue sandwich? I personally love barbecue anything. Give me ribs, pulled pork, pulled, chicken, boston butt, barbecue sauce on sweet potato fries…….Oh the list could go on and on! But, a lot of barbecue sauces have a crap load of sugar and calories. While there isn’t anything wrong with that on occasion, sometimes you need to dial in that diet to eat clean, maybe a little Paleo, and get on track for a competition (Crush Games 2015 prep anyone?!). Insert, Paleo-ish Barbecue pulled Chicken. And if that wasn’t enough to draw you in, this is made in the crockpot so you literally do not have to do anything but throw all the ingredients in the pot, stir it and let it sit for 5 hours. Seriously! Go to work, go workout, do whatever you want. Dinner, or even lunch, will be ready when you are done.

I am a huge fan of chicken breast by the bag. You can usually get a 2.5 pound bag of chicken at Winn Dixie for around $7.99 and it’s usually buy one get one free. Super cheap, and if your just baking it in a casserole or one pot meal, these are great. If you are trying to cut back on your grains, are going Paleo, or just want a lighter version, you can sub the bread for a lettuce leaf. Just make sure you get some sort of carb from either a baked sweet potato or some peas or green beans on the side for energy.
This recipe makes a lighter sauce but it still packs a punch of flavor in it. You do not even really miss the thicker sauce with this meal it’s so good! Not to mention your house will smell amazing when you come home. The first thing that my kids said after we got home from CrossFit this evening was that dinner smelled delicious. Score! Their appetites followed that theme once we sat down as well. The pulled chicken disappeared off their plates before the sweet potato hash I made to go with it. So, without further babble, here is the recipe!

Paleo-ish Barbecue Pulled Chicken Crockpot style

8 ounces low sodium tomato sauce (should be as minimal ingredients as possible!)
4 ounces (in a can) chopped green chiles or 3 large raw diced
3 Tablespoon Apple Cider Vinegar
2 Tablespoon Honey
1 Tablespoon Paprika
1 Tablespoon Tomato Paste (should list as few ingredients as possible)
1 Tablespoon Coconut Aminos or Worcestershire Sauce
2 Teaspoon Ground Mustard
1 Teaspoon Chili powder
1/2 Teaspoon Salt
2 Pounds Boneless, Skinless Chicken Breast (cutlets preferred, trimmed of fat)
1 Small Onion
2 Cloves Garlic

1. I like to mist my crockpot with olive oil or wipe it with a coconut oil to prevent sticking first, but you do not have too. Stir all of the ingredients up to, and including the salt, together in the crockpot. Make sure it is well mixed. 

2. Dice or crush garlic cloves and add to mixture.

3. Add in the chicken breast whole, no need to shred them now. It is MUCH easier later. 

4. Slice onion as preferred. I used slices, but you could dice it as well. Add this to the top of the chicken and around the sides in the sauce. 

5. Let cook on High for about 4.5 hours. Yours may have just a 4 or 6 hour setting. In this case, use the 4 hours for thinner cutlets, or the 6 hour if you have thicker breasts. I did 4.5 with cutlets and they were perfect. 

6. Once you come home and just before serving, remove the chicken from the crockpot. Enjoy the delicious aroma coming from the pot, then, with 2 forks, drag in opposite directions of each other to shred the chicken. This should happen very easy. DO NOT try to shred this in the crockpot. You will lose chunks in the sauce and it will not all become shredded. Just grab a plate and go to town. 

7. Return chicken to the sauce, mix well, and serve! 

This made about 5 servings for us. We ate is open faced on 15 grain bread, but it also works well on the lettuce leafs as I mentioned before. You could also top this with some avocado for a boost of healthy fat and add in other veggies that you may like such as corn or diced tomatoes. I would just recommend upping the amount of tomato paste to account for the extra liquids and keep it from being soupy.

Now, as I stated, this is Paleo-ish! Not Paleo pending on how strict you follow it. I tend to eat more clean and unprocessed foods which is where this falls. Please do come back and tell me how you enjoyed this and if you tried tweaking it in anyway! I would love to see your spin on this delicious meal.

Nutrition Facts
Serving Size 150 g
Amount Per Serving
Calories

173
Calories from Fat

46
% Daily Value*
Total Fat

5.2g
8%
Trans Fat

0.0g
Cholesterol

0mg
0%
Sodium

712mg
30%
Potassium

268mg
8%
Total Carbohydrates

25.5g
9
Dietary Fiber

2.4g
10%
Sugars

10.1g
Protein

8.8g
Vitamin A 22% Vitamin C 22%
Calcium 2% Iron 7%
Nutrition Grade B+
* Based on a 2000 calorie diet

Estimated calories and nutrients from CalorieCount.com and are an estimate only! Yours may differ slightly based on portion size, type of chicken used (cutlets and breast are the leanest!) and brands used.

Check out more posts by Amber at her blog!