Friday, May 24, 2013

Healthier Pulled Chicken Sandwich for Memorial Weekend

I love pulled pork sandwiches, but I'm attempting to stay fit for the summer so I wanted to find an alternative. The alternative is a healthier version using rotisserie chicken instead of pulled pork. I will be making this for our Memorial Day BBQ/pool party! This recipe is from Daphne Oz (Dr. Oz's daughter). I saw it on the show The Chew. You can make your own BBQ sauce (see recipe below) or do what I do and buy it, especially if you are pressed for time.

Yum!



I love having a rotisserie chicken on hand. Just pick it up at your local grocery store. It's a staple in my fridge. I add it to omelets, use it for sandwiches, etc..


I  LOVE using Kings Hawaiian bread for my sandwiches. The rolls are so light and fluffy they melt in your mouth!



Ingredients
  • 1 Rotisserie Chicken (meat pulled)
  • 4 Whole Wheat Buns (scooped out)
  • For the BBQ Sauce:
  • 1/2 Yellow Onion (diced)
  • 2 Garlic cloves (chopped)
  • 2 tablespoons Tomato Paste
  • 1 14.5-ounce can Fire Roasted Tomatoes (pureed)
  • 1/2 cup Apple Cider Vinegar
  • 1/2 cup Unsweetened Apple Sauce
  • 1 tablespoon Honey
  • 1/4 cup Molasses
  • 2 tablespoons English Mustard
  • 1 teaspoon smoked Paprika
  • 1/2 teaspoon Cinnamon
  • 1/2 teaspoon Cayenne
  • Salt and freshly cracked Black Pepper
  • Extra Virgin Olive Oil
  • For the Cole Slaw:
  • 1/4 cup Apple Cider Vinegar
  • 3 tablespoons Greek Yogurt
  • 1 tablespoon Honey
  • 1/2 teaspoon Dry Mustard
  • 2 Carrots (julienned)
  • 1/2 head Red Cabbage  (shredded)
  • 1/3 cup diced Pineapple
  • 1/4 cup Gerkin Pickles (chopped)
  • 1 Jalapeno (sliced into thin rounds)
  • Salt and freshly cracked Black Pepper
  step by step
  • step 1
    ingredients1 Rotisserie Chicken (meat pulled)
    4 Whole Wheat Buns (scooped out)
    instructionsToss chicken in enough bbq sauce just to coat lightly. Place on a toasted bun and top with a large mound of cole slaw. Top with the bun and enjoy.
  • step 2
    ingredients1/2 Yellow Onion (diced)
    2 Garlic cloves (chopped)
    2 tablespoons Tomato Paste
    1 14.5-ounce can Fire Roasted Tomatoes (pureed)
    1/2 cup Apple Cider Vinegar
    1/2 cup Unsweetened Apple Sauce
    1 tablespoon Honey
    1/4 cup Molasses
    2 tablespoons English Mustard
    1 teaspoon smoked Paprika
    1/2 teaspoon Cinnamon
    1/2 teaspoon Cayenne
    Salt and freshly cracked Black Pepper
    Extra Virgin Olive Oil
    instructionsFor the BBQ Sauce: Heat a large saute pan over medium with a few tablespoons of olive oil. Add onions and cook until translucent seasoning with salt, about 8 minutes. Add the garlic and cook until fragrant. Add the tomato paste and season. Cook until paste darkens, about 2 minutes, stirring occasionally. Add the remaining ingredients and stir to combine. Reduce heat to a simmer and cook until thickened, about 10 minutes. Remove from heat and allow to cool. Store in an airtight container in the fridge for up to a week.
  • step 3
    ingredients1/4 cup Apple Cider Vinegar
    3 tablespoons Greek Yogurt
    1 tablespoon Honey
    1/2 teaspoon Dry Mustard
    2 Carrots (julienned)
    1/2 head Red Cabbage  (shredded)
    1/3 cup diced Pineapple
    1/4 cup Gerkin Pickles (chopped)
    1 Jalapeno (sliced into thin rounds)
    Salt and freshly cracked Black Pepper
    instructionsFor the Cole Slaw: In a large bowl, whisk together the vinegar, yogurt, honey, mustard and season with salt and pepper. Add the cabbage, carrots, pineapple, pickles and jalapenos and toss to coat. Adjust seasoning to taste.

    Helpful Tips:1. Be careful not to touch your eyes when handling cayenne pepper.
    2. You can use your own tomatoes from the garden or regular canned tomatoes in place of the fire roasted ones.
    3. You can scoop the excess bread out of your bun to cut down on carbs and fit more pulled chicken on your sandwich!

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