Wednesday Nov 15, 2017


12 Min AMRAP 20 Wall Balls (20/14) 6/4 Bar Muscle up Cashout OTM x 15 1) DB Press x 4 2) Front Rack DB Lunge x 8 (4 per leg) 3) Hanging L-Sit

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Simple BBQ Shredded Chicken

by Coach Courtney, RD www.vitalitynutrition.ca

For many, it can be challenging to consume enough protein as protein containing foods typically take the most time to prepare. I find it helpful to designate one or two days each week to prepare some lean proteins to have one hand for lunches and supper.

During the colder months, I like to enlist the help of my slower cooker to streamline meal prep. Adding sauces and spices to a blank protein canvas can fend off food boredom. But often times, condiments and sauces are loaded with added sugars and unnecessary calories. I found a lower sugar BBQ sauce online (click here) which is low in sugar but packed with flavor. It is also available at Hygeia Health Market in Stonebridge, Saskatoon. I have also made this recipe using the Calorie-Wise Kraft BBQ sauce available at most grocery stores - although, it is a bit higher in sugar than the Guy's BBQ Sauce. I kept the recipe super simple and just used the BBQ sauce for flavour - but you could add extra spices and flavors such as onion powder, garlic powder, cumin, paprika, chilli powder, etc.

Ingredients:

  • 4 large chicken breasts, raw (1000g)

  • 1 cup (240g) Guy's Original BBQ Sauce

Directions:

  1. Add the raw chicken and half of the BBQ sauce (1/2 cup) to your slow cooker

  2. Cook on high for 4 hours or low for 8 hours.

  3. Shred the chicken with a fork. Then add the remaining BBQ sauce and stir to combine.

  4. Enjoy in wraps, on salads, or on a multigrain bun.

The recipe makes 8 portions of approximately 117g for each portion. When preparing a slow cooker recipe, I typically measure or weigh each of my ingredients. After the recipe has cooked, I measure the entire weight of the recipe (for example, my entire recipe weighed 936g after cooking). I enter the "yield" in MyFitnessPal as 936g. Then, if I want to measure out a specific portion I can. For example, I can weight out 100g of the pulled chicken and enter that as my "serving size" in the MyFitnessPal app. This works well if you want to eat more or less than 1 out of the 8 portions of the recipe (ie. more or less than the 117g portion).

Yields: 8 Servings (117g each)

Nutrition Facts

Calories: 148

Carbohydrates: 2g

Protein: 28g

Fat: 1g

* search Vitality Nutrition Simple BBQ Shredded Chicken to add the Nutrition Facts to your MyFitnessPal diary.


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