Barbecue Crock Chicken

Servings 6 servings


  • 1 1/2 cups ketchup
  • 3 tablespoons brown sugar
  • 1 tablespoon Worcestershire sauce
  • 1 tablespoon low sodium soy sauce
  • 1 tablespoon cider vinegar
  • 1 teaspoon crushed red pepper flakes
  • 1/2 teaspoon garlic powder
  • 3 boneless skinless chicken breast halves 6-oz.


  • In a slow cooker, combine first 7 ingredients (ketchup through garlic
  • powder); add chicken, coating each piece well in the sauce.
  • Cover and cook on LOW for 6 to 8 hours or on HIGH for 3 to 4 hours or until chicken is fork-tender.
  • Remove chicken from slow cooker and shred it with 2 forks; return it to slow cooker and blend with the
  • BBQ sauce.


SERVING SUGGESTION: Serve shredded chicken and sauce on lightly toasted whole wheat burger buns. Add a big bowl of coleslaw on the side (use a ready-made mix and toss with mayo and a little rice vinegar) and a bowl of raw baby carrots.
VEGETARIAN: Use white beans instead of chicken. Use vegetarian Worcestershire sauce.
KOSHER: Use vegetarian Worcestershire sauce.
GLUTEN-FREE: Make sure ketchup, Worcestershire sauce, soy sauce and vinegar are gluten-free.
NUTRITION: Per Serving: 178 Calories; 1g Fat; 21g Protein; 22g Carbohydrate; 1g Dietary Fiber; 49mg Cholesterol; 893mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 0 Vegetable; 1 1/2 Other Carbohydrates. Points: 4
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