Posted in Main Courses, Poultry, Rub, Slow Cook

Pulled BBQ Chicken

I made this for my son’s birthday party last night and did not get the chance to take a picture because we were so busy getting ready.  I also did not write the exact measurements down when I was preparing hot sauce but remember the ingredients.  You may want to add a little more of this or that as you make the sauce per your own individual taste and heat level.

Happy BBQ’ing!

Pulled BBQ Chicken

Serves 10

Oven or Crock Pot

Preheat oven 300o

Prep Time: 30 minutes

Cook Time: 3 – 4 hours

Estimated Values per Serving:

Calories: 300                        Fat: 6 grams                          Points: 6


4 pounds chicken breast on the bone

1 pound chicken thighs on the bone

2 tablespoons brown sugar

2 tablespoons sweet paprika

1 teaspoon black pepper

¼ teaspoon cayenne pepper

2 teaspoons chili powder

BBQ Sauce Ingredients:

2 cloves garlic – minced

2 cups ketchup

1 jar (12-ounces) chili sauce

¼ cup water

2 tablespoons brown sugar

¼ cup molasses

½ teaspoon liquid smoke

2 teaspoons onion powder

3 – 4 dashes hot sauce

½ teaspoon powdered mustard


  1. Remove skins from chicken pieces and arrange in a baking pan.  Combine brown sugar, paprika, black pepper, cayenne pepper and chili powder and whisk until combined.  Rub on chicken pieces.
  2. Cover baking pan with aluminum foil and cook for 3 – 4 hours.  Chicken will be ready when you can easily remove the meat from the bone with a fork.
  3. When the chicken is done, remove from the oven and cool to room temperature.
  4. While chicken is cooling, heat a sauce pot on medium heat, spray with cooking spray and add garlic.
  5. Cook garlic for 1 -2 minutes until slightly browned but not crisp.  Add ketchup, chili sauce, water, brown sugar, liquid smoke, onion powder, hot sauce and mustard.  Cook until heated and bubbly.
  6. Add hot sauce or other spices for taste.
  7. When chicken has cooled, shred meat off the bone by holding the chicken with a fork in one hand and scraping the meat off the chicken with a fork in the other hand.  Add chicken meat to a large serving bowl, stir in hot BBQ sauce and serve.

NOTE: If you cook the pulled chicken in advance you can re-heat in the microwave, or keep it hot in a sterno or place in a slow cooker set on “warm”.

Posted in Beef, Grilling, Pork, Poultry, Rub, Slow Cook

A great rub for Barbecuing

to marinate and cook with.  The meat came out very tasty.  This rub recipe is for 5 pounds of meat but if you are cooking with a smaller amount, use some of it and the rest can be stored in an airtight container.

Rub for Meat


2 tablespoons paprika

2 tablespoons chili powder

2 tablespoons brown sugar

2 tablespoons ground coffee

1 teaspoon dry mustard

1 teaspoon smoke salt

1 teaspoon coriander seed

1 teaspoon ground ginger

1 teaspoon oregano

2 teaspoons garlic powder


  1. Combine all ingredients in a bowl and rub on top of 5 pounds of pork, beef or chicken. 
  2. Marinate for at least 2 hours in the refrigerator. 
  3. Cook on grill until done.
Posted in Beef, Cooking Styles/Techniques, Rub, Slow Cook, Spices, Tips/Hints

Beef…It’s what was for dinner tonight.

Beef dinners can be tough because generally speaking, they are not naturally low in fat.  There are, however, cuts of beef that are leaner than most.  Keep in mind though, the leaner the cut, the tougher it can be.  So what we do is put a dry rub on the beef, let it sit for 3 – 24 hours in the refrigerator and either grill it or slow cook it.

Today there was a great sale on top round steak.  For a 3 ounce serving, this runs at about 180 calories and 7 grams of fat.  This may seem like a lot to you but considering that beef brisket runs 190 calories and 21 grams of fat for the same 3 ounces.  So you are basically getting a lot more bang for your buck by choosing the right cut.

Again, make sure that the leaner meats are marinated in either a rub or wet marinade to tenderize it.  Here is the rub we used:

1 tablespoon salt
1 tablespoon black pepper
1 tablespoon dark brown sugar
1 tablespoons paprika
¼ teaspoon cayenne pepper (or more if you like it spicy)
1 pounds top round steak

Rub on steak and allow to marinate for a minimum of 3 hours but can stay in the refrigerator overnight.  If slow cooking the beef, set oven to 250o and cook until the internal temperature reaches 145o for medium rare, 155o for medium or 160o for well done.  If grilling, set grill and cook until the beef reaches the degree of doneness to your liking (see above).

Posted in Main Courses, Pork, Sauces, Slow Cook, Tips/Hints

Monday Night Dinner

First – I would like to thank you for reading the blog and providing positive feedback and helpful information. I am so happy that on my first night there is interest in healthy eating and cooking.

Tonight’s dinner was a “thumbs up”. It’s amazing how after 5 1/2 years, I still don’t get used to Nick’s inherent first impression of “I don’t want that for dinner”. However, our motto is “at least take one bite to try it, if you still don’t like it then we’ll figure something out”. Sure enough, he took one bite with the sauce and liked it so much that we had to cut him off after his second slice. He even poured a little sauce on the side of rice to give it a little more flavor. Just keep insisting that they try something different and the kids will come around.

I cooked pork tenderloin in whiskey sauce, sauteed kale and brown rice. I provided the pork and kale recipes below if you’d like to try any of them. When you cook any of these recipes, please let me know if the directions were detailed enough for you to get through the recipe easily.

Note of cooking veggies without fat: It is helpful to saute vegetables covered for the first few minutes when you are cooking without fat so that the natural juices come out and avoids sticking in the pan. Also, you may want to lower the heat because the higher the heat, the more likely they will stick.

Here are the recipes…Happy Cooking!!