INGREDIENTS - makes 6 large portions

 

3 lbs mixture of chicken breasts and boneless thighs (you need the thighs in there for a bit of fat so it doesn't dry out when cooking)

2 (or more) garlic cloves - I used 3 :)

1L red onion, diced

1 tbsp extra-virgin olive oil (can also use coconut or rapeseed oil)

1 tin of kidney beans

2 tsp smoked paprika

tsp salt and pepper

1 cup homemade BBQ sauce

 

1. In a large dutch oven/deep pot, heat oil on a medium-high heat and cook onion and garlic until soft (3-5 minutes); add smoked paprika and stir.

2. Take the chicken and pat dry then add to the pot, one piece at a time while constantly stirring.

3. Stir in the salt and pepper and pour in the BBQ sauce. As soon as the sauce is simmering, reduce the heat, Cook on a low heat for 1.5-2 hours, stirring occassionally.

4. When the chicken is tender, use two forks and test to see if the chicken shreds easily. If so, use a slotted spoon and transfer to a large bowl. Shred the rest of the chicken finely and leave in the bowl.

5. Turn your attention to the sauce. Increase the heat so it's boiling and reduce it down by about half until it thickens. Pop the chicken back in the pan and mix well with the sauce.

6. Serve with salad/vegetables and some sweet potato wedges or homemade baked beans. This recipe can be refrigerated up to 5 days or froxen for up to 3 months! Sorted!

 

BBQ SAUCE

INGREDIENTS

 

1/2 tbsp oil

1 tsp pure maple syrup

1 clove of garlic, minced

1/4 medium red onion

1 (8oz) can low-sodium/sugar tomato purée (or the best you can find)

1 tsp Dijon mustard

1 tbsp tomato paste

1 tsp cumin

1 tsp cayenne pepper or hot chilli powder

1 tsp smoked paprika

1 tbsp cider vinager (can use white wine vinegar)

Salt and pepper to taste

 

1. Over a medium heat, heat the oil in a medium sized pan. Add the garlic and onion and cook until the onion is soft (3-5 minutes)

2. Reduce the heat slightly and stir in the tomato paste, cumin and cayenne pepper/chilli powder. Add in all remaining ingredients and cook for 5-10 minutes until at preferred thickness stirring regularly.

3. When satisfied with taste and consistency (add water a tbsp at a time if a thinner sauce is required), transfer to a blender or use an immersion blender until the sauce is smooth (unless you don't mind bits of garlic and onion). The sauce can be refrigerated for up to 3 WEEKS or frozen up o 3 MONTHS (but I doubt it'll last that long)...

 

Dig in!