Pulled Barbecue Chicken Sandwich
Servings
8Serving size
1 sandwich with 4 ounces chicken and 1/4 cup sauceThis recipe can be divided by 2. Leftovers are great.
Serve with Roasted Corn on the Cob or Red Potato Salad or Healthy French Fries
AND
Serve with Waldorf Salad or Cole Slaw or Zucchini Salad
Serve with French Fries or Red Potato Salad or Roasted Corn on the Cob
AND
Serve with Cole Slaw or Parsnip French Fries or Waldorf Salad or Zucchini Salad
Ingredients
| 1 cup Low sodium ketchup |
| 1/4 Cup Apricot preserves |
| 1/4 cup packed Light brown sugar |
| 1/2 cup Apple cider vinegar |
| 1 Tbsp. Worcestershire sauce |
| 2 tsp. Water |
| 1/8 tsp. Tabasco sauce |
| 1/8 tsp. Garlic powder |
| 1/2 tsp. Ground mustard |
| 1 tsp. Chili powder |
| 1 tsp. Paprika |
| 1 tsp., ground Black pepper |
| 1 quart Water |
| 1 Tbsp. Apple cider vinegar |
| 32 ounces Boneless, skinless chicken breast (4 ounces per serving) |
| 1/8 tsp. Salt (per serving) |
| 8 roll Rolls, hamburger or hot dog, whole wheat (or gluten-free hamburger buns) |
Instructions
Place water and vinegar in a shallow pan and heat to a shiver. Add the chicken breasts and cook for about 12 minutes.
Allow to cool. While cooling preheat the oven to 350 degrees F.
When the chicken is cool, pull it into strips along the grain of the meat. Strips should be about 1/4 inch wide.
Spray a medium non-stick roasting pan with olive oil and add the chicken and salt. Place in the preheated oven and roast the chicken, tossing about every 5 minutes. After 15 minutes add 4 tablespoons barbecue sauce (per serving) and cook for another 15 minutes. Stop cooking if the sauce or chicken appears too dry.
Serve three ounces of barbecue on each roll.
Serve this recipe with one of these starch side dishes.
French Fries
Place the water in a large sauce pan over high heat. While the water is coming to a boil, peel and cut the potatoes into 1/4 inch by 1/4 inch strips. When the water begins to boil reduce the heat to a simmer and add the baking powder while stirring…
Red Potato Salad
Place the water in a large stock pot fitted with a steamer basket. Bring the water to a boil over medium-high heat. Steam the potatoes for about 30 minutes until slightly soft. Remove and let cool for about ten minutes and then chill thoroughly in the refrigerator. Cut the potatoes…
Roasted Corn on the Cob
Preheat the oven to 400°F. Peel the husk back from the corn, being careful not to detach them from the stem. Remove silks and rinse well, wetting down the husks. Sprinkle the salt and pepper over the corn. Fold the husks against the corn and wrap in foil. Roast in…
AND
Serve this recipe with one of these vegetable side dishes.
Cole Slaw
Place celery seed, flour, dry mustard, granulated sugar, egg yolk, cayenne pepper, salt and milk in a blender. Blend on low while slowly adding the vinegar. Transfer contents of blender to a sauce pan and heat over high heat, whisking continuously. As the sauce heats, check the temperature with a…
Parsnip French Fries
Peel the parsnips and cut lengthwise into the shape of thick French fries. Place them in a mixing bowl with cold water and ice cubes. Soak for 30 minutes. Preheat oven to 400°F. After soaking the parsnips, drain them and then pat dry with a paper towel. Place the parsnips…
Waldorf Salad
Mix the cubed apples with the lemon juice. Add celery, walnuts and raisins. Toss. Add mayonnaise, sour cream and honey and gently fold together until well blended. Chill for at least 2 hours before serving.
Zucchini Salad
Whisk together the olive oil, balsamic vinegar, maple syrup, salt, pepper and marjoram. Place in the refrigerator while cutting the zucchini. Cut the zucchini into medium dice. This should be about 1/4 inch cubes. Toss the zucchini, tomatoes and pine nuts together in the vinaigrette. Chill well before serving.
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Special Diet Information
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Lactose
This recipe is safe for those who are lactose intolerant.
Recipe Notes
There’s not much better than a lovely, slick, sweet, savory barbecue chicken sandwich – and it’s under 400 calories. You can have a side of potato salad or cole slaw and be so satisfied while still eating healthy!