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Pulled Barbecue Chicken |
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 |