Wednesday, June 30, 2010

BBQ Pulled Chicken Sandwiches

Yummy recipe alert! Last week I had a craving for BBQ chicken sandwiches, so I googled that exact term and found this little gem. Love love love!

Here's my version of the recipe, which is a bit different than the Food Network's original one.

Makes 6 smaller sandwiches or 4 large sandwiches.

- 3 chicken breasts (You can also just buy a rotisserie chicken already cooked)
- 3/4 tablespoon extra virgin olive oil
- 1/2 an onion, chopped (Or a whole onion if you like them a lot)
- 3 cloves of garlic, chopped
- 1 14-oz. can tomato sauce
- 1/4 cup tomato paste
- 1/2 cup water
- 1/3 cup apple cider vinegar
- 5 tablespoons molasses
- 1/4 teaspoon pepper
- 1/2 teaspoon liquid smoke
- 1 tablespoon worcheshire sauce (This wasn't in the recipe but I added it)
- red pepper flakes to taste (My addition, which I think made the meal! I put in about 3/4 teaspoon and it was pretty darn spicy)
- hamburger buns or rolls
- lettuce

Boil the chicken breasts -
1. Place the chicken breasts in a pot and cover with water.
2. Bring to a boil.
3. Once the water is boiling, cook for about 15 minutes. This isn't exact - just cut it open after a while and check to see if it's cooked through. It should be white in the center.
4. After the chicken is fully cooked, shred it with a fork. Set aside.

Make the sauce -
5. Heat the oil in a large saute pan over medium heat.
6. Add the onions and cook until they're clear - about 4 or 5 minutes.
7. Add the garlic, then cook for 1 more minute.
8. Add the tomato sauce, tomato paste, water, vinegar, molasses, pepper, liquid smoke, worcheshire sauce and red pepper flakes.
9. Bring to a boil.
10. Reduce heat to medium-low and simmer for 15 minutes.
11. Add the chicken, then simmer for 10 more minutes.

Toast your hamburger buns and serve! Yummm!

Nutrition per serving:
Calories 440
Total Fat 12 grams
Saturated Fat 2.5 grams
Protein 36 grams
Fiber 5 grams


chocoholic said...

Looks Yummy!!!

just another Belle said...

chicken will be more tender in the crock pot with vinegar and water!