Photo: Pulled BBQ Chicken Sandwiches Recipe
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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By theresa_12774970
Roswell, GA
on January 24, 2012
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I found the molasses overpowering. I added some brown sugar which made it a bit better.
By solshefski_6116005
Brookhaven, PA
on November 21, 2011
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Love this! Easy, go-to, middle of the week kinda of dinner. I add one or two chipolte chilis adobo sauce to the pan, and it really adds depth and some heat.
By coachstevens_11...
Frisco, TX
on August 14, 2011
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I'm not a big fan of "sweet" meat, so I'd half the amount of molasses, and maybe add a few drops of something spicy. That's how I'll make it next time.
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