• Susan Petrosino

Barbarian BBQ Chicken, Instant Pot (IP) Recipe


BBQ chicken is always a Southern Spartan favorite. Saute, pressure cook then thicken sauce in one pot. Ready in a flash.

Ingredients

2 pounds of chicken breasts, it’s easier to cut if partially frozen, IP cooking time is about the same, cut into 3” x 3” chunks for even cooking

1 t olive oil or olive oil spray

1 sweet onion, sliced thin

3/4 cup BBQ sauce, sugar free, I use G. Hughes Smokehouse Sugar Free, any flavor

¼ cup water

2-3 cloves garlic, fresh minced/grated

1 t Ground Cumin

2 T Tomato Paste, I buy in a tube so you use what you need, used to thicken sauce

1 t sea salt

½ t black pepper

Directions

To the IP, spray or add olive oil to bottom of pot, set to saute.

Add chicken and saute for about 5 minutes total to lightly sear outside of chicken, turn over to sear evenly. Cancel saute setting on IP.

Whisk together, in a small bowl: BBQ sauce, water, garlic, cumin, tomato paste, salt and pepper.

Scatter sliced onions on top of seared chicken. Pour thick sauce mixture on top of onions.

Close the IP, set pressure valve to seal, and set on poultry then set pressure to high. Cook/set for 8 minutes, rest 5 minutes then quick release valve.

With tongs, remove chicken from IP, leaving onions and sauce. Set chicken aside in a bowl. Set IP to saute and let sauce thicken while stirring. Be careful of sauce spatter. Once sauce thickens, about 5 minutes, turn off pot and add chicken back to pot to coat with sauce.

Done, Done. Enjoy.


DISCLAIMER: James Thompson is a sports nutritionist with over 25 year of hands-on practical experience.  He is not a registered nutritionist or a dietitian.  THIS INFORMATION AND ALL RECOMMENDATIONS MADE ARE NOT INTENDED TO BE A SUBSTITUTE FOR PROFESSIONAL MEDICAL ADVICE OR DESIGNED TO SERVE AS A DIAGNOSIS, TREATMENT OR PREVENTION OF ANY ILLNESS OR DISEASE. ALWAYS SEEK THE ADVICE OF YOUR PHYSICIAN OR OTHER QUALIFIED MEDICAL, HEALTH CARE PROVIDER BEFORE YOU START ANY NUTRITION OR EXERCISE PROGRAM. BY BEGINNING THIS OR ANY OTHER PROGRAM, YOU AGREE THAT YOU HAVE HAD CLEARANCE FROM YOUR MEDICAL PROFESSIONAL TO DO SO.