Pulled Chicken Sandwiches

Pulled Chicken Sandwiches

Yields8 Servings
DifficultyIntermediatePrep Time10 minsCook Time30 minsTotal Time40 mins
Ingredients
 2 lbs boneless, skinless chicken breasts, butterflied
 8 whole wheat hamburger buns
For the sauce:
 1 small onion, small dice
 4 cloves garlic, minced
 1 cup ketchup
 ½ cup apple cider vinegar
 1 tbsp soy sauce, low sodium
 1 tbsp worcestershire sauce, low sodium
 4 tbsp brown sugar
 1 tbsp dried mustard powder
 1 tbsp smoked paprika
 1 tsp onion powder
 ½ tsp ground black pepper
To thicken sauce:
 1 cup chicken stock, low sodium
 1 tbsp cornstarch
For the slaw:
 ½ of a cabbage, grated
 ¼ cup low-fat mayonnaise
 2 tbsp olive oil
 2 tbsp apple cider vinegar
 1 tsp soy sauce, low sodium
 ½ tsp hot sauce
 ¼ tsp salt
Method
1

Butterfly chicken; dice onion; mince garlic.

2

Place all of the sauce ingredients in a large pot and mix well. Add chicken to pot.

3

Bring the mixture to a boil and then reduce to a simmer. Simmer until the chicken is cooked through (internal temperature of 165 degrees), about 15-20 minutes.

4

Remove the chicken from the sauce and set aside in a large bowl to cool. Once cooled, shred the chicken using two forks or an electric mixer on low speed.

5

While the chicken cooks, make the slaw.

6

Grate cabbage.

7

In a medium bowl, whisk together all slaw ingredients except the cabbage. Once mixed well, then add in shredded cabbage. Toss to coat.

8

Make slurry to thicken sauce. Mix one tablespoon cornstarch and 1 cup chicken stock, creating a heavy cream consistency.

9

Once the chicken has been removed from the sauce, add the slurry to the sauce to thicken. Bring back to a boil, reduce to a simmer and cook until desired consistency (5-10 minutes).

10

Pour sauce over top the shredded chicken and mix well to combine.

11

Assemble sandwiches: Place 1/3 cup of chicken mixture on bottom half of roll; top with 1/3 cup of slaw (or eat slaw on the side); cover with top of roll. Repeat with all sandwiches.

12

Enjoy!

Nutrition Facts

Serving Size 1 sandwich

Servings 8


Amount Per Serving
Calories 382
% Daily Value *
Total Fat 8.5g14%
Saturated Fat 1.6g8%
Trans Fat 0g
Cholesterol 66.4mg23%
Sodium 892.2mg38%
Potassium 570mg17%
Total Carbohydrate 41.8g14%
Dietary Fiber 5.1g21%
Sugars 16.7g
Protein 27.6g56%

Calcium 16%
Iron 19%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

 

Ingredients

 2 lbs boneless, skinless chicken breasts, butterflied
 8 whole wheat hamburger buns
For the sauce:
 1 small onion, small dice
 4 cloves garlic, minced
 1 cup ketchup
 ½ cup apple cider vinegar
 1 tbsp soy sauce, low sodium
 1 tbsp worcestershire sauce, low sodium
 4 tbsp brown sugar
 1 tbsp dried mustard powder
 1 tbsp smoked paprika
 1 tsp onion powder
 ½ tsp ground black pepper
To thicken sauce:
 1 cup chicken stock, low sodium
 1 tbsp cornstarch
For the slaw:
 ½ of a cabbage, grated
 ¼ cup low-fat mayonnaise
 2 tbsp olive oil
 2 tbsp apple cider vinegar
 1 tsp soy sauce, low sodium
 ½ tsp hot sauce
 ¼ tsp salt

Directions

1

Butterfly chicken; dice onion; mince garlic.

2

Place all of the sauce ingredients in a large pot and mix well. Add chicken to pot.

3

Bring the mixture to a boil and then reduce to a simmer. Simmer until the chicken is cooked through (internal temperature of 165 degrees), about 15-20 minutes.

4

Remove the chicken from the sauce and set aside in a large bowl to cool. Once cooled, shred the chicken using two forks or an electric mixer on low speed.

5

While the chicken cooks, make the slaw.

6

Grate cabbage.

7

In a medium bowl, whisk together all slaw ingredients except the cabbage. Once mixed well, then add in shredded cabbage. Toss to coat.

8

Make slurry to thicken sauce. Mix one tablespoon cornstarch and 1 cup chicken stock, creating a heavy cream consistency.

9

Once the chicken has been removed from the sauce, add the slurry to the sauce to thicken. Bring back to a boil, reduce to a simmer and cook until desired consistency (5-10 minutes).

10

Pour sauce over top the shredded chicken and mix well to combine.

11

Assemble sandwiches: Place 1/3 cup of chicken mixture on bottom half of roll; top with 1/3 cup of slaw (or eat slaw on the side); cover with top of roll. Repeat with all sandwiches.

12

Enjoy!

Pulled Chicken Sandwiches