Pulled BBQ Chicken Sandwiches

2008, Ellie Krieger, All Rights Reserved
TOTAL TIME: 51 min
Prep: 20 min
Inactive Prep: --
Cook: 31 min
 
YIELD: 6 servings, serving size: 1 sandwich
LEVEL: Easy

ingredients

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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.

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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  • on April 08, 2012

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    I'll pass on this one. The taste of the BBQ sauce was off somehow. Not a pleasing flavor. Perhaps it was the liquid smoke. I ate most of it but won't be making it again.

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  • on February 11, 2012

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    An easy dish to prepare and well worth the time. Its a keeper. I made a slight modification because I like things a bit spicier so I added a bit of hot sauce.

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  • on May 30, 2011

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    Delicious! It was super easy and quick to make. The end result was so satisfying, despite the fact that this is supposed to be "healthy". I would definitely make this again.

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