Oven Baked Skinny Barbecue Pulled Chicken Sandwiches, No Crock Pot Necessary

Be the first to
rate this recipe!
member ratings
Nutritional Info
  • Servings Per Recipe: 12
  • Amount Per Serving
  • Calories: 249.4
  • Total Fat: 4.2 g
  • Cholesterol: 36.7 mg
  • Sodium: 712.0 mg
  • Total Carbs: 33.6 g
  • Dietary Fiber: 7.1 g
  • Protein: 24.1 g



Introduction

Just to clarify, we love using a crock pot for a variety of recipes but we also enjoy a barbecue sandwich that’s done and on the table in a little over an hour! And we know many of you don’t own a crock pot either. This chicken come together so easily and is very tender and extremely flavorful. We’re making ours skinny by using chicken without skin, tossing the coleslaw with a low calorie and fat dressing and using a 100 calorie sandwich thin for the bun. If you’re not looking to feed a crowd just cut this recipe in half. One thing we know for sure, it’s really, really delicious...
 Just to clarify, we love using a crock pot for a variety of recipes but we also enjoy a barbecue sandwich that’s done and on the table in a little over an hour! And we know many of you don’t own a crock pot either. This chicken come together so easily and is very tender and extremely flavorful. We’re making ours skinny by using chicken without skin, tossing the coleslaw with a low calorie and fat dressing and using a 100 calorie sandwich thin for the bun. If you’re not looking to feed a crowd just cut this recipe in half. One thing we know for sure, it’s really, really delicious...
Number of Servings: 12

Ingredients

    6.50 tsp or 1 packet Yellow Mustard
    1.50 tbsp Cider Vinegar
    0.25 tsp Horseradish
    2.10 cup (8 fl oz) Barbecue Sauce
    6 cup, chopped Cabbage, fresh
    1 cup, chopped Carrots, raw
    0.75 cup, chopped Scallions, raw
    1 tbsp Honey
    12 serving Oroweat Honey Wheat Sanwich Thin
    4 tbsp Best Foods light w/ sat. fat. 1 T
    32 oz chicken breasts- bone/skinless fosterfarms w/sat fat

Tips


Shopping Tip
Oroweat Honey Wheat Sandwich Thins can be found in most large supermarkets. One sandwich thin has 100 calories, 1g fat and 5g fiber. They come in several flavors with the same nutrition facts. Several brands are available so if you can’t find Oroweat, use one of the others brands.

Weight Watchers SmartPoints 6
Weight Watchers POINTS PLUS 6
Weight Watchers (old points) 4

SKINNY FACTS: for 1 sandwich (each serving ½ cup shredded chicken and ¾ cup coleslaw)
238 calories, 4g fat, 1g sat. fat, 37mg chol, 22g protein, 34g carbs, 7g fiber, 745mg sodium, 8g sugar


Directions

1. Preheat oven to 325 degrees. Place chicken breasts in a roasting pan or rectangular Pyrex baking dish. Arrange sliced onions over the chicken, then pour the barbecue sauce over top, reserving 1 cup for later.  Cover the baking dish/pan tightly with foil and place in the oven. Cook chicken for 1 hour, remove foil and cook for about 10 minutes longer until chicken is fork tender.
2. In the meantime, prepare the coleslaw-In a large bowl add the cabbage, carrots and scallions. In a small bowl mix together the dressing ingredients. Refrigerate the coleslaw and dressing separately until ready to serve. Don’t toss until serving so the coleslaw remains crisp and crunchy, not soggy.
3. Remove the chicken to a plate or cutting board. Using two forks, pull the chicken breasts apart to shred the meat. Place the shredded chicken back in the pan, add the reserved 1 cup barbecue sauce and toss the chicken well to thoroughly coat it in the sauce remaining in the pan.
4. Serve the pulled chicken warm. Place on the bottom of each sandwich thin ½ cup barbecue shredded chicken. Add onion, ¾ cup slaw and top with sandwich thin.
5. If you have any leftovers, the shredded chicken freezes great.


Serving Size: makes 12 servings

TAGS:  Poultry |