Island Barbecue Chicken

6 skinless chicken drumsticks

6 bone-in, skinless chicken thighs

1/4 cup (60 mL) whole wheat flour

1 tbsp (15 mL) extra virgin olive oil

1 can canned diced tomatoes

2 cups (500 mL) red onion(s), diced

2 cups (500 mL) red pepper(s), diced

2 cups (500 mL) pineapple, fresh, diced

1/4 cup (60 mL) demerara brown sugar

2 tbsp (30 mL) cider vinegar

1 tbsp (15 mL) Worcestershire sauce

1 tbsp (15 mL) Dijon mustard

1/2 tsp (2.5 mL) hot pepper sauce

2 tsp (10 mL) chili powder

1 tsp (5 mL) garlic powder

4 slices pineapple, fresh, quartered

4 sprigs parsley, fresh

1 Add chicken and flour to bag and shake to coat evenly. Discard any excess flour.
2 Heat olive oil in non-stick skillet. Add chicken pieces and brown on both sides. This step can be skipped but it is worth the extra time as it adds colour and flavour to the dish.
3 Puree a can of diced tomatoes and add to slow cooker. Finely dice onion, red pepper and fresh pineapple. Stir into tomatoes with remaining sauce ingredients. Top with browned chicken pieces, meaty side up, and cover with sauce. Cover and cook on low heat 4-6 hours (High 2-3 hours).
4 Serve over your choice of cooked whole grain and pass the extra sauce. Garnish with fresh quartered pineapple slices and sprigs of parsley.