Clean Sweep of the Week!- Crockpot Chicken

First things first- forgive me for no pictures! It was gone before I even thought to take any. 😦

Moving on…
So I have this dish I make pretty often for the boys which they absolutely love. Not only is it super fast (I put all this together in about 10 minutes while Gray ate breakfast) It is VERY versatile and can be done a couple different ways. I have modified it from the original with a few different twists depending on the taste profile I am looking for and this week I took it to the BBQ/sweetish side BUT you can easily go for more of the sweet/Chinese “bourbon chicken” way by OMITTING the BBQ sauce and using more sweet from either syrup or honey (if you are okay with the sugar) and using soy sauce.

Here is the link to the original recipe:

Here are the Nutrition Facts:


Here is my revised version for the sweet BBQ, I served in burritos for Zach but you can also serve over cauliflower rice (which I did for Gray)!

1 lb. to 1.5lbs. boneless, skinless chicken breast or lean center cut pork chops

Salt and pepper

1/2 cup of sugar free syrup

¼ cup coconut aminos

1 tbsp hot sauce

¼ cup redued sugar ketchup

2 cloves of garlic, minced

½ cup diced onion

¼ tsp. red pepper flakes

Oat Flour

1 serving low sugar BBQ (I used Head Country Original)

¼ cup unsweetened almond milk




1.Place the chicken or pork in the crockpot insert and sprinkle salt and pepper on both sides.

2.In a medium sized bowl, combine syrup, coconut aminos, ketchup, garlic, onion, and red pepper flakes. Stir to combine well. Pour over the meat in the crockpot.

3.Cook on low for 4 to 5 hours.

4.When done, shred the meat and then combine some oat flour with the BBQ sauce and milk, stirring to combine. Let it sit for about 20 minutes to thicken and then whisk into the crockpot to thicken up the sauce a bit.

Continue cooking for another hour or until you are ready to eat!

5.Serve hot over a bed of cauliflower rice (optional) or in a burrito!

Here are the NEW nutrition facts (based on 1.5# of meat):

sesame chicken

This dish is always a huge hit and keeps well! Make it spicier with cayenne pepper and sweeter by adding more syrup and soy sauce if you like!

Here’s to Dinner!

Liz Jackson


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