Friday is finally here, and while I know the MOST exciting part of your Friday is my blog, I'm sure many of you are excited for your final weigh ins, pictures, and Bootcamp finale! :) I had had another plan for today's blog, but that is JUST going to have to wait. If you happened to see my personal FB wall yesterday, my roomie Coach Jacquline went nuts over a BBQ chicken recipe I made and it became clear that others need this recipe immediately! I do apologize for not getting a picture taken in time for the blog but, hey, it basically looks like pulled chicken and BBQ sauce! The main issue with BBQ sauces is the sugar. This recipe uses a great substitute that you can also use in recipes that call for honey or agave: sugar-free syrup!

Place the chicken breasts into the bottom of a slow cooker. In a bowl, stir together the ketchup, mustard, lemon juice, garlic powder, maple syrup, Worcestershire sauce, chili powder, cayenne pepper, and hot sauce until the mixture is well blended. Pour the sauce over the chicken, set the cooker to Low, and cook for 6 hours. Shred the chicken with two forks, and cook for 30 more minutes. This recipe alone just counts as protein - measure out how much you need based on the diet level you're on. Certainly you could mix the same sauce ingredients without a slow cooker to use on grilled chicken or with other meals. This can be eaten right off a plate or try these ideas:

* Carb meal? Serve it as a sandwich or open faced on toasted Ez bread, or better yet, an Ez English muffin!

* Make a big veggie salad and top with the BBQ chicken - you may very well not need any dressing!

* Cut a bell pepper in half and stuff each side with half of your chicken serving (I also like doing this with chicken or tuna salad made with veganaise)

While I'm at it, here are couple other BBQ varieties to try:

White BBQ Sauce http://www.divinedinnerparty.com/white-barbeque-sauce.html

• 1 cup veganaise (= eight 1-Tbsp fat servings)
• ½ cup distilled white vinegar
• ¼ cup water/broth
• 1 tsp horseradish
• 1 tsp fresh lemon juice
• ¼ tsp cayenne pepper
• 1 tsp pepper
• ½ tsp salt

In med bowl, whisk veganaise with other ingredients and serve over grilled chicken! This makes 8 fat servings. If you tweak it to use less veganaise, you could stretch it to get more sauce/serving.

Mix all ingredients thoroughly. Place in an airtight container and refrigerate for several days, allowing the flavors to blend. Shake before using.

• 1 lb chicken breast
• ½ cup yellow mustard
• 1 T white vinegar
• 1/3 cup red-sugar ketchup (same as Heinz above)
• 1 T Worcestershire
• ½ tsp hot sauce
• 3-5 T Splenda
• ½ tsp pepper

And for one last recipe: Make your own ketchup!

Mix and simmer, covered, 20-30 min. Chill before serving. Makes 1¾ cups/28 T. Do not freeze.

NGPT family, hopefully these recipes will help sauce up your lives! Feel free to share with me on FB about your wonderful BBQ concoctions, post pics and share your tweaks! Keep plugged in to my blog each Friday; it WILL continue between bootcamps! Until next time, Feast saucy, Feast flavorful, and as always...FEAST ON!!!

~Coach Lauren