Pulled Chicken Sandwiches

Lunch

I was raised as a Southern girl with the love of barbecue built into my DNA. This slow-cooker recipe allows me to enjoy the flavors I grew up eating.

Average Rating: 4.5

TOTAL TIME: Prep: 20 min. Cook: 4 hours
YIELD: 6 servings.

Ingredients

1 medium onion, finely chopped
1 can (6 ounces) tomato paste
1/4 cup reduced-sodium chicken broth
2 tablespoons brown sugar
1 tablespoon cider vinegar
1 tablespoon yellow mustard
1 tablespoon Worcestershire sauce
2 garlic cloves, minced
2 teaspoons chili powder
3/4 teaspoon salt
1/8 teaspoon cayenne pepper
1-1/2 pounds boneless skinless chicken breasts
6 whole wheat hamburger buns, split

Instructions

1. In a small bowl, mix the first 11 ingredients. Place chicken in a 3-qt. slow cooker. Pour sauce over top.
2. Cook, covered, on low until chicken is tender, 4-5 hours. Remove chicken; cool slightly. Shred meat with 2 forks. Return to slow cooker; heat through. Serve in buns.
Freeze option:
Freeze cooled chicken mixture in freezer containers. To use, partially thaw in refrigerator overnight. Heat through in a saucepan, stirring occasionally and adding a little broth if necessary.

Nutrition Facts

1 sandwich: 296 calories, 5g fat (1g saturated fat), 63mg cholesterol, 698mg sodium, 35g carbohydrate (12g sugars, 5g fiber), 29g protein.
Diabetic Exchanges:
3 lean meat, 2 starch.