Pulled BBQ Chicken Sandwiches

Budget Menu & Dirt Cheap Recipes General Recipes Pulled BBQ Chicken Sandwiches

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    • #275949

      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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Budget Menu & Dirt Cheap Recipes General Recipes Pulled BBQ Chicken Sandwiches