“Recipes are not cast in stone”
In order to serve low cost meals, it is often necessary to modify a recipe and use whatever is in your cupboard or within your budget. We think of a recipe a starting point which can be creatively tweaked to fit your situation. With that in mind we include information regarding what may be substituted in a given recipe. Feel free to experiment and keep accurate records for next time.
EZ Slow Cooked Chicken
Wash 6 chicken thighs and pat dry.
Lightly spray a 3.5 – 4 qt slow cooker with oil for easy clean-up.
Lather pieces with your favorite BBQ sauce, Yoshida’s marinade, or rubbing spices* (see footnote) and Place chicken, skin side up in the pot.
Add 1C chicken broth (or water with1 tsp bullion) carefully so as to not wash off the sauces.
Cover pot and cook on high for about 2 1/2 hours.
To be done the internal temperature must be at least 165 degrees as measured by a meat thermometer
To serve, remove shin and lather with fresh sauce.
To complete the $10 meal for family of 6 start with a simple green salad and home-made soup. Add steamed vegetables and a grain like whole wheat bread or brown rice. Finish with a biscuit dessert or fruit smoothie.
*A simple rubbing spice for poultry is made by combining 1tsp garlic powder, 1 tsp cumin, ½ tsp coriander ½ tsp oregano and 1 tsp sea salt. You can also add ½ tsp thyme or sage for a unique flavor. For rubs, it is best to grind the ingredients together with a mortar & pestle and rub into the meat with your fingers. If you like it, make a double batch and store in a tight container.
Nutritional Note: Chicken breasts are leaner but tend to dry out when slow cooked. BBQ sauces are often laden with sugar and preservatives so a better nutritional choice would be to use a rub. However, we believe that this recipe yields less fat than fried fast food chicken or adulterated fried chicken patties.
As we develop this site there will be lots of examples or go to: Cooking Light for more recipes.