Because not every omnivore eats pork or beef.
This recipe cooks itself. It does require time and occasional check-ins but the outcome is worth it. Plus, endless pairings.
$ – SAVVY: Growing your own herbs, although somewhat costly up front, actually helps save a lot of money down the road. This recipe would almost earn a “B” if I used herbs from my own garden. ( > $70 savings/month for this meal! )
Pulled Chicken
Equipment
- soup or stock pot, knife, measuring cup & spoons
Ingredients
- 1.25 lbs Free Range Chicken Breast
- 6 tsp Ghee (or avocado oil)
- 8 oz Organic Bone Broth
- 4 oz water
- 2 tbsp Bragg Apple Cider Vinegar
- 0.5 tsp Garlic Powder or minced
- 1 tsp Dried Thyme
- 1 tbsp Fresh Rosemary
- 2¼ tsp Black Peppercorn fresh ground
- 1 tbsp Bob's Red Mill Large Flake Nutritional Yeast (optional)
- 1 tsp Organic Turmeric
Instructions
- In a medium pot over medium-high, heat up the ghee (or Avocado oil) until it just begins to spatter.
- Mix the fresh-cracked black peppercorn (finely cracked is ideal to spread it out) with the turmeric. Use your hands to coat the chicken breasts with this spice blend.
- Add the chicken breast (one or two at a time is okay), and brown on both sides until all the chicken is browned. Then turn down the heat to low-medium.
- Add the broth and remaining ingredients, except the yeast.
- Cook with the lid ON, at a low simmer for 90 minutes to 2 hours. Check every 30 minutes that there is enough liquid. If not, then add more water. (adding more broth will increase the cost)
- The chicken will easily pull apart when done. Remove from the heat and add the nutritional yeast (optional). Let sit 10-20 minutes, then remove the chicken breast and use a couple forks to pull the meat apart. Feel free to drizzle a little of the broth on top if needed. Ready to serve.
- Save the broth for sipping or for a soup!
Notes
- For pairings and recipes, see “Pulled Chicken n’ Sweet Potato Bowls/Wraps/Salad” .
- Also yummy with Crispy Spirally Sweet Potatoes and our Slaw Salad.
- If you grow your own fresh herbs, the “monthly cost” of this recipe goes down to about $820.
Nutrition
Did you Know?
The number of times you FLIP your grilled meat while cooking directly effects the number of carcinogens created (and eaten)! Read a solid article about it here.
Got Beef with Grilling?
To help reduce carcinogen production while grilling or cooking meat over dry heat, consider adding turmeric and black pepper.
The piperine from black pepper helps promote the absorption and efficacy of the curcuminoids in turmeric for quenching carcinogens and other free-radicals.
That’s why I’ve included turmeric and black pepper in our recipe! I dive deep about this topic here.
Photo credit: HEB.com
One of the biggest grilled meat carcinogens on the block is called PhIP.
Diffuse this “body bully” by flipping your meat more frequently and avoid cooking over extreme heat.
I’ve created a simple table that summarizes the impact of flipping meat on the occurrence of carcinogens. (data source)
Here’s a table with external links for each recipe ingredient (plus a few alternate ingredient ideas). As previously mentioned, prices vary per region, season, city, store and personal preference for brand or specific type of food item.
| Free Range Chicken Breast | Organic Bone Broth (Costco) | Thyme |
| Ghee | Apple Cider Vinegar (with the ‘Mother’) | Black Peppercorn |
| Avocado Oil or Costco (bulk for less) | Garlic Powder (organic) or Garlic Powder | Turmeric (organic) |
| Nutritional Yeast | Fresh Rosemary |
