Pulled BBQ Chicken Sandwiches

Show: Healthy Appetite with Ellie Krieger Episode: Yes Can Do

Rated: 4 stars out of 5Rate itRead users' reviews (54)

RECIPE
COMMENTS & REVIEWS(54)

Cook Time:
31 min
Level:
Easy
Yield:
6 servings, serving size: 1 sandwich

Times:

Prep: 20 min
Inactive Prep: --
Cook: 31 min
Total:: 51 min

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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

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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Comments & Reviews

recipe Pulled BBQ Chicken Sandwiches
Dyanne Stone Mountain, GA 09-17-2009
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WONDERFUL!!!!!!!
Rated: 5 stars out of 5

After being put on a low-sodium, low-protein diet by my doctor, I thought I wouldn't have bbq for a long time. This is... wonderful, the taste is so much better than I expected. I had it with the broccoli slaw, it was delicious and filling. I made extra sauce to use with other dishes and I'm so glad I did. The only thing I did different was to add tobasco 'cause I like the heat. I will use this again and again. THANK YOU!!!!!!!!Read more
recipe Pulled BBQ Chicken Sandwiches
Bill Mesa, AZ 08-08-2009
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excellent
Rated: 5 stars out of 5

This was easy and the kids couldn't believe it was actually good for them. The fight over the left overs and share it at... school, and their friends beg them for some. Read more
recipe Pulled BBQ Chicken Sandwiches
Sandra Greer, SC 07-28-2009
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AWFUL! The WORST!
Rated: 1 stars out of 5

I followed this recipe TO THE LETTER and it was THE worst thing called BBQ I have ever put in my mouth. NO ONE in my house... would eat it and the entire thing went down the garbage disposal. I honestly cannot see how anyone with taste buds could find this recipe even CLOSE to being good. Mixing pulled chicken with a bottle of generic BBQ sauce would be much better than this stuff. Am I ranting? I signed up just so I could tell people how AWFUL this recipe turns out in hopes no one will ever try it again.Read more
recipe Pulled BBQ Chicken Sandwiches
Maureen Flourtown, PA 07-13-2009
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Excellent
Rated: 5 stars out of 5

I have made this several times for my picky family and they all loved it!
recipe Pulled BBQ Chicken Sandwiches
Paula Chicago, IL 05-19-2009
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Quick and Delicious!
Rated: 5 stars out of 5

I made this last week for my family, and it was very simple and tasty. Great flavor, and not too "tomatoey", as others... suggested. My kids said it was a "definite keeper". Will make this again!Read more
recipe Pulled BBQ Chicken Sandwiches
Stefani Wyomingo, OH 04-29-2009
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Nice and Easy
Rated: 4 stars out of 5

I really liked this recipe. I thought the BBQ sauce had a good flavor, although my family thought it needed a bit more... sweetness. I didn't think so. The smell was also very misleading. After adding the vinegar, that was all we could smell, so when I tasted the sauce, I expected it to be overly tangy, but it wasn't. It was nice to know that I was eating something that wasn't loaded with sugar and fat.Read more