Pulled Chicken Sandwiches

Name: Pulled Chicken Sandwiches
Prep time: 20 min
Cook time: 4 h
Total time: 4 h 20 min
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

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

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, while still following a healthy diet. —Heidi Mulholland, Cumming, Georgia

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

Directions

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 on buns.

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.

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