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Thursday November 2, 2017 CrossFit Stapleton – Denver, CO


Slow Cooker Cranberry Chicken Thighs & Roasted Bacon Brussel Sprouts


For the Chicken –


• 6 chicken thighs (bone in/skin on)

• 1 (14oz) can of whole berry cranberry sauce

• 1 orange (zested & juiced)
• 1/2’’ fresh ginger (peeled and grated)
• Salt/Pepper to taste

For the Sprouts –
• 1/2# bacon (sliced into short thin (1/2”) strips)

• 1# brussel sprouts (halved/butts removed)
• 1/2C dried cranberries
• 1/2 yellow onion (sliced thin)
• 2 garlic cloves (minced)
• 1T red wine vinegar
• Salt/Pepper to taste


1. Heat EVOO in a large skillet over medium-high heat.
2. Place chicken thighs, skin side down in the hot oil and sear 1-2 minutes (or until crispy and

brown) before flipping. Cook and additional 1-2 minutes on the opposite side- until the is browned as well. Do not cook chicken all of the way through – we just want to give it some color!

3. Meanwhile – in the bottom of a slow cooker whisk together cranberry sauce, orange zest, orange juice, ginger, and a small pinch of both salt and pepper.

4. Place browned chicken thighs in the sauce and toss well.
5. Cook on low for 6-8 hours.
6. About 40 minutes prior to eating get your sprouts cooking.
7. Set oven to 400F and line a baking sheet with foil. Toss ALL sprout ingredients in a medium

bowl and toss well. Spread mixture evenly across foil lined pan. Pop in the oven and roast

until Brussels are browned and bacon is crispy – about 25-30 minutes.
8. After croc pot cooking is complete – remove chicken form the pot (set aside and keep

warm) and transfer liquid to a medium sauté pan or skillet!

9. Place over medium-high heat, bring liquid to a boil and reduce heat and simmer until mixture thickens (and looks like a glaze) – be sure to stir this often, to prevent the sugars from burning! 6. Serve cranberry orange glaze over chicken breast alongside roasted bacon sprouts.

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A. Five sets of:
Push Press x 3-5 reps
Rest 2 minutes 

B. Three rounds for time of:
10 Push Presses (135/95 lbs)
20 Toes to Bar
40 Double-Unders



A. Five sets of:
Push Press x 5 reps
Rest 2 minutes

B. Three rounds for time of:
10 DB Push Presses
20 Knees to Chest
:45 DU attempts


Bumper’s ClubTBD



A. Five rounds for time of:
10 DB Push Presses
20 Sit-ups
30 DUs

400m Row


B. 6min EMOM:

10 Heavy KB Snatches (5/arm)

20 Mountain Climbers (2ct)



A. Strength/Skill – Push Press

– 3 x 8

  • Increase load each set


B. 8min EMOM:

10 SA-KB Push Press (5/arm)

10 KB Swings

10 KB Goblet Squats

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