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  1. #1
    Deal GURU rtebalt's Avatar
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    Aug 2008
    outside Philadelphia, PA
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    Default Pulled BBQ Chicken Sandwiches

    6 servings, serving size: 1 sandwich

    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
    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.

    Split rolls. Place a leaf of lettuce on each roll, then pile on 3/4 cup of the chicken mixture onto the roll.

    Per Serving:
    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

    Excellent source of: Protein, Fiber, Niacin, Vitamin B6, Vitamin C, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc

    Good source of: Vitamin A, Thiamin, Riboflavin, Vitamin K, Pantothenic Acid, Calcium

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