Meal Prep

Meal Prep Sunday: No Stove BBQ Pulled Chicken and Roasted Veggies

As I continue on this adulting journey, there are things I have to do besides earning a paycheck to which I give it directly to several companies in order to keep my house with electricity and water. I also have to eat. And, unfortunately, I have to clean. Not tidy up. Deep clean. Wash all the bedding, wash the dog’s bedding along with the dog as well, sweep, vacuum, mop the floors, clean tubs, etc etc etc. This leaves little time to stand by the stove and cook lunch for the upcoming week, and frankly, I don’t want to. These are the kind of weekends when I utilize other cooking vessels, like a slow cooker and an oven.

I have a simple round Crock Pot that uses a dial for temperatures of High, Low, and Warm. Since it’s just me and not a family, this size is perfect for my weekly meal prep. I also dug in my freezer again for four 3 oz chicken breasts from Omaha Steaks. There’s 26 grams of protein in 3 oz of chicken, and that’s enough for one meal for me. This recipe works for 2 chicken breasts at 6 oz each as well. (Yay Math!) Just cut them in half for easier and faster cooking. I’m the typical eyeballer when it comes to cooking, but here’s the list of ingredients I used for this recipe:

  • 4 – 3 oz Chicken Breast
  • 1 – 1 1/2 cups Barbecue Sauce (eyeball it)
  • 1/2 cup Honey Mustard (eyeball it)
  • Salt
  • Pepper
  • Garlic Powder
  • Paprika

Season the chicken with salt, pepper, garlic, and paprika. Only use paprika if you have it. Don’t make a special grocery trip for it. (I do recommend a decently stocked spice rack. Perhaps grab a few new spices after that tax return comes back.) Pour a half cup of barbecue sauce in the bottom of the slow cooker followed by a tablespoon of honey mustard. Lay all four chicken breasts on top. Pour the remaining barbecue sauce and honey mustard on top of the chicken. Sprinkle with salt, pepper, and garlic.

Cover the slow cooker and set on low for five and a half hours. Go do laundry, wash the dog, and mop the floor. After five and a half hours, look inside the pot.

ooooh yeah baby

For the fun part, take two forks and start shredding the chicken with the prongs. Just rip it to shreds and stir it all up so the sauce is coating all the pieces.

At this point, I turned off the slow cooker, but let it sit covered for another 30 minutes. During those 30 minutes, I started on the Roasted Sweet Potatoes.

  • 2 – 3 medium sized Sweet Potatoes
  • Olive Oil
  • Salt
  • Pepper
  • Garlic Powder or Garlic Pepper Seasoning

Pre-heat your oven to 425 degrees. Wash the sweet potatoes and peel them with a vegetable peeler. You can leave the skin on, just scrub them good. They were once in the ground and all. Cut them into bite-sized cubes and dump them in a mixing bowl. Pour a tablespoon of olive oil over the sweet potatoes followed by salt, pepper, and garlic seasoning. Toss with a pair of tongs or a spoon. Just get the sweet potatoes coated.

Spray the foil covered baking sheet with cooking spray or olive oil spray to prevent sticking. Shove the pan in the oven for 30-35 minutes. If you like them slightly more browned, aim for 40 minutes. In the meantime, add another veggie to the mix.

I love, love, loooooove roasted green beans. I love most vegetables, and roasting them brings out a richer flavor and crisper texture opposed to using the stove top. And the clean up is easy peasy. To prepare, cut off the ends of the green beans and toss them into a mixing bowl. For easier clean up, just wipe out the one used for the sweet potatoes. Pour a drop of olive oil in followed by salt, pepper, and garlic seasoning. Toss to coat and lay on another baking sheet covered with foil. When the sweet potatoes are done, knock down the heat to 400 degrees and place the green beans in the oven for 20-25 minutes. I give them a toss after 15 minutes and decide if they need another 5 or 10. They should be browned and wrinkly when done.

For an extra special version, add parmesan cheese prior to roasting and thank me later.

Then divide and conquer.

I added a bit more Honey Mustard to top it off because Honey Mustard is a gift from the gods.

I had enough chicken left for one more serving. I put it a separate container for a weeknight dinner on toast, but if you want to use all the chicken for your lunch, then girl, you do you.

There are carbs involved with this meal from the barbecue sauce and the sweet potatoes, but sweet potatoes are a super food. They have fiber, lots of vitamins and minerals, and are a complex carbs, which means it takes the body a while to break down. In other words, it keeps you fuller for longer. I can’t give much benefit to the barbecue sauce, but it tastes good and you’re only having 1-2 tablespoons of it. 🤷🏻‍♀️ But then there’s green beans. Everything green is good.

This meal preparation wasn’t really expensive. The most expensive would be the chicken. Your best bet is to buy chicken on sale and freeze it. You can also double the recipe and make your own freezer meals for later in the month.

The sweet potatoes go really well with the pulled chicken. This was actually my first time using the slow cooker for chicken. I usually only make red beans in a slow cooker. I’m a stove kind of girl, but Dixie the Dog isn’t going to bathe herself. It’s just one more step on the ladder of adulting, one Crock Pot at a time. 💚

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