Dyan confirmed straightforward and wholesome recipes for Barbecue Rooster Sandwiches and Oven Baked Fries. For extra wholesome recipes or info on Dyan’s consulting companies, go to www.coachdconsulting.com.

Barbecue Rooster Sandwiches


1 cup low sugar ketchup

½ apple cider vinegar

¼ brown sugar

2 T spicy mustard

1 T Worcestershire sauce

1 t every onion & garlic powder

½ t every salt and pepper

¼ to 1 t cayenne, relying on style

2 lb hen tenders or thighs

1 T additional virgin olive oil

½ cup mild beer or water

8 complete wheat buns



In a medium saucepan, add first eight elements and whisk properly. Flip the warmth to medium and produce as much as a simmer. Flip warmth to low and simmer for about 10 minutes, whisking sometimes. Take away from warmth and permit to chill.

To a cool gradual cooker sleeve, add ½ cup of the ready barbecue sauce, hen, oil, and beer/water. Transfer hen round to make sure liquids are will dispersed and hen is coated. Set gradual cooker to desired cooking time. These prepare dinner shortly, so chances are you’ll solely want a few hours; nonetheless, they won’t overcook with the quantity of liquid used.

As soon as hen is cooked, enable to chill barely. Utilizing two forks, pull the hen whereas within the gradual cooker sleeve. The juices will maintain it moist. Add pulled hen to a toasted bun and high with further barbecue sauce and pickles.

This makes eight sandwiches. You’ll be able to serve hen instantly or refrigerate for a number of days. Simply add pulled hen to a glass container together with a couple of tablespoons of the cooking liquid. Cowl and refrigerate.

Oven Fries


4 medium russet potatoes

2 T additional virgin olive oil

1 t every salt and pepper


Minimize the potatoes lengthwise into fries – I desire about ¼-inch thickness. To make it simpler, lower a bit off the top and sides to create a “rectangle”, then slice fries. I like to depart a few of the pores and skin on the potatoes. Add lower potatoes to a big bowl of cool water. Enable to soak for no less than half-hour (I’ll even do hours forward and maintain in fridge).

Preheat oven to 375 levels. Drain potatoes properly and unfold out on paper towels and pat dry. Additionally dry the bowl very properly. Potatoes must be very dry to get crispy. Add dry potatoes again to the dry bowl and add oil, salt, and pepper. Stir to coat every fry with oil and salt and pepper. Lay a big piece of parchment paper over two giant baking pans. Unfold potatoes out onto pans – ensuring they’re in a single layer. Bake for 20 minutes. Flip the oven as much as 425 levels and bake for one more 15-25 minutes. The ultimate bake time relies on the thickness of your fries. Examine after quarter-hour, shake pans and gently contact fries along with your finger to find out if potatoes are cooked and getting crispy.

This makes eight servings. These fries are finest served instantly. However you may refrigerate any leftovers and reheat on parchment at 425 levels for about 5-8 minutes.

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