Cooking Light Pulled Chicken
- Number of Servings: 8
Ingredients
IngredientsChicken: 2 tablespoons dark brown sugar 1 teaspoon paprika 1 teaspoon chili powder 3/4 teaspoon ground cumin 1/2 teaspoon ground chipotle chile pepper ( I used 1/8 tsp of cayenne)1/2 teaspoon salt 1/4 teaspoon ground ginger 2 Boneless skinless chicken breasts (4 chicken breast halves)Sauce: 2 teaspoons canola oil 1/2 cup finely chopped onion 2 tablespoons dark brown sugar 1 teaspoon chili powder 1/2 teaspoon garlic powder 1/2 teaspoon dry mustard 1/4 teaspoon ground allspice 1/8 teaspoon ground red pepper 1 cup ketchup 2 tablespoons cider vinegar 1 tablespoon molasses (The following ingredients are not included in the nutritional value)Remaining ingredients: 8 (2-ounce) sandwich rolls, toasted 16 bread and butter dill chips
To prepare chicken, combine first 7 ingredients in a small bowl. Rub spice mixture evenly over chicken. Place chicken on a grill rack coated with cooking spray; cover and grill 20 minutes or until a thermometer registers 180°, turning occasionally. Let stand for 5 minutes. Shred with 2 forks.
To prepare sauce, heat canola oil in a medium saucepan over medium heat. Add onion; cook for 5 minutes or until tender, stirring occasionally. Stir in 2 tablespoons sugar and next 5 ingredients (through pepper); cook 30 seconds. Stir in ketchup, vinegar, and molasses; bring to a boil. Reduce heat, and simmer 10 minutes or until slightly thickened, stirring occasionally. Stir in chicken; cook 2 minutes or until thoroughly heated.
Place about 1/3 cup chicken mixture on bottom halves of sandwich rolls; top each serving with 2 pickle chips and top roll half.
Number of Servings: 8
Recipe submitted by SparkPeople user 130BYJUNE.
To prepare sauce, heat canola oil in a medium saucepan over medium heat. Add onion; cook for 5 minutes or until tender, stirring occasionally. Stir in 2 tablespoons sugar and next 5 ingredients (through pepper); cook 30 seconds. Stir in ketchup, vinegar, and molasses; bring to a boil. Reduce heat, and simmer 10 minutes or until slightly thickened, stirring occasionally. Stir in chicken; cook 2 minutes or until thoroughly heated.
Place about 1/3 cup chicken mixture on bottom halves of sandwich rolls; top each serving with 2 pickle chips and top roll half.
Number of Servings: 8
Recipe submitted by SparkPeople user 130BYJUNE.
Nutritional Info Amount Per Serving
- Calories: 152.0
- Total Fat: 2.1 g
- Cholesterol: 35.1 mg
- Sodium: 592.2 mg
- Total Carbs: 18.3 g
- Dietary Fiber: 0.6 g
- Protein: 14.3 g
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