Pulled BBQ Chicken Sandwiches
Nutrition per Serving
0
Calories
0g
Protein
0g
Carbs
0g
Fat
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
Instructions
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 mgExcellent source of: Protein, Fiber, Niacin, Vitamin B6, Vitamin C, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, ZincGood source of: Vitamin A, Thiamin, Riboflavin, Vitamin K, Pantothenic Acid, Calcium
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