This was an experiment that ended up tasting great! Vary the meat, vegetables and spices depending on what is in your freezer, fridge and pantry.


  • Chicken breast, raw, 2 large (about 1 lb), cut into 8 pieces
  • Olive oil 2 tablespoons
  • Cauliflower, 1/2 half large head, cut into 2 inch pieces
  • Leek, 1 large, cut into thin slices (rinse in bowl of cold water after slicing, to get all the dirt out)
  • Red Bell Pepper (chopped)
  • Tomato paste with no added salt,  one 6 ounce can
  • Diced tomatoes with no added salt, one 14.5 ounce can
  • Ground Cumin, 2 teaspoons (vary to taste)
  • Paprika, 1 tablespoon (vary to taste)
  • Dry mustard, 1 teaspoon (vary to taste)
  • Molasses, 1/4 cup
  • Sugar, granulated, 2 tablespoons
  • White wine, 1/4 cup
  • Balsamic vinegar 1/4 cup
  • Kosher salt, 1 teaspoon
  • Optional herbs and spices: fresh or dried cilantro, basil and/or oregano, chili powder.

Directions: heat olive oil in a frying pan, brown the chicken. Dump into crock pot along with all the other ingredients. Cook on low for 6 to 8 hours. Serve over brown rice, whole grain pasta, quinoa or whole wheat couscous.  You can also throw in potatoes, yams or sweet potatoes to make this a meal in one pot.