Pulled BBQ Chicken Sandwiches
- Level: Easy
- Yield: 6 servings, serving size: 1 sandwich
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- Nutritional Analysis
- Per Serving
- Calories
- 440
- Total Fat
- 12 grams
- Saturated Fat
- 2.5 grams
- Cholesterol
- 95 milligrams
- Sodium
- 400 milligrams
- Carbohydrates
- 47 grams
- Dietary Fiber
- 5 grams
- Protein
- 36 grams
- Total: 51 min
- Prep: 20 min
- Cook: 31 min
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.