Wednesday, November 10, 2010

South Carolina style BBQ pulled chicken with green beans

I love making pulled chicken in the crock pot. Throw chicken parts in there for 6-8 hours, pull them out, shred the meat, and toss with BBQ sauce. Easy-peasy. Low carbing has turned me on to the South Carolina style of barbecue sauce, which uses a mustard base rather than sugary ketchup. I use chicken breasts as I like the texture more; they practically shred themselves.

Green beans are one of the few non-starchy veggies that I enjoy in the crock pot. I've done this before on the blog, but I changed it up a tiny bit this time. I realized that all the stewed tomatoes I could find listed corn syrup or sugar as an ingredient, so I switched to regular diced tomatoes. Additionally, I added some diced ham. When I do the beans alone I add smoked ham hocks, but it's difficult to fit ham hocks plus chicken parts. Using skin-on chicken parts will make the beans fattier and more delicious.

The other item on the plate is a "fauxtato" salad made with cauliflower. I'm not 100% happy with how it turned out, so I will continue tweaking that recipe and I will post it when it's fabulous.

Serves 2-4


  • 12-16 oz green beans, ends snapped
  • Half a can of diced tomatoes, preferably fire-roasted
  • Half an onion, cut into thick wedges
  • 2-3 oz diced ham (preferably smoked), bacon, or Canadian bacon
  • 2 chicken breasts, preferably bone-in skin-on (but cutlets will work too)
  • Salt and pepper to taste
  • Barbecue sauce (recipe follows)
  1. Spread out the green beans in the bottom of your slow cooker. Toss with the tomatoes, onion, ham, and salt to taste. Set the chicken on top, season with salt and pepper, and cover.
  2. Cook on low for 6-8 hours.
  3. Pull the chicken out, remove the skin and bones, and shred it with two forks. Toss with barbecue sauce and serve alongside the beans.
Makes 2 cups

  • 1 cup yellow mustard (it HAS to be yellow mustard like French's or it won't taste right! Normally I am a mustard snob but this is the exception!)
  • 1/2 cup cider vinegar
  • 1/4 cup granulated Splenda or sweetener of choice (stevia, maple syrup, sucanat, or date sugar would all work. I don't think that honey would taste right, though.)
  • 1/2 tsp dark molasses
  • 1/4 cup Worcestershire sauce
  • 2 Tbs hot pepper sauce such as Tabasco
  • 1 tsp salt
  • 1 tsp pepper

Combine all ingredients. You can optionally mix it with 1/2 cup cooking juices from the meat.


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