Pulled BBQ Chicken Sandwiches (Ellie Krieger) |
|
 |
Prep Time: 20 Minutes Cook Time: 31 Minutes |
Ready In: 51 Minutes Servings: 6 |
|
Ingredients:
1 tablespoon canola oil |
1 large onion, chopped |
3 cloves garlic, minced |
1 (14-ounce) can low-sodium tomato sauce |
1/4 cup tomato paste |
1/2 cup water |
1/3 cup apple cider vinegar |
5 tablespoons molasses |
1/4 teaspoon ground black pepper |
1/2 teaspoon liquid smoke |
1 whole rotisserie chicken, skin removed, meat shredded into thin strips (about 4 to 4 1/2 cups) |
6 whole-wheat hamburger rolls |
6 large green lettuce leaves |
Directions:
1. Heat the oil in a large saute pan over a medium heat. Add the onions and cook until they are soft and translucent, about 5 minutes. Add the garlic and cook for 1 minute more. Add tomato sauce, tomato paste, water, vinegar, molasses, pepper and liquid smoke and bring to a boil. Reduce heat to medium-low and simmer for 15 minutes. Add chopped chicken, return to a simmer, and cook an additional 10 minutes.
2. Split rolls. Place a leaf of lettuce on each roll, then pile on 3/4 cup of the chicken mixture onto the roll.
3. Per Serving:
4. Calories 440; Total Fat 12 g; (Sat Fat 2.5 g, Mono Fat 5 g, Poly Fat 3.5 g) ; Protein 36 g; Carb 47 g; Fiber 5 g; Cholesterol 95 mg; Sodium 400 mg
5. Excellent source of: Protein, Fiber, Niacin, Vitamin B6, Vitamin C, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc
6. Good source of: Vitamin A, Thiamin, Riboflavin, Vitamin K, Pantothenic Acid, Calcium
|
|