Pulled BBQ Chicken Sandwiches

Here is a fun way to switch up a typical sandwich.  I like Ellie’s recipes, because they are pretty fresh and easy, and they seem to be just a bit healthier than usual.  This didn’t pack of ton of flavor- I had to add a bit of salt, but it was still pretty good.

Pulled BBQ Chicken Sandwiches (Ellie Kriegor from Foodnetwork.com)

• 1 tablespoon canola oil
• 1 large onion, chopped
• 3 cloves garlic, minced
• 1 (14-ounce) can low-sodium tomato sauce
• 1/4 cup tomato paste
• 1/2 cup water
• 1/3 cup apple cider vinegar
• 5 tablespoons molasses
• 1/4 teaspoon ground black pepper
• 1/2 teaspoon liquid smoke
• 1 whole rotisserie chicken, skin removed, meat shredded into thin strips (about 4 to 4 1/2 cups)
• 6 whole-wheat hamburger rolls
• 6 large green lettuce leaves

Directions

Heat the oil in a large saute pan over a medium heat. Add the onions and cook until they are soft and translucent, about 5 minutes. Add the garlic and cook for 1 minute more. Add tomato sauce, tomato paste, water, vinegar, molasses, pepper and liquid smoke and bring to a boil. Reduce heat to medium-low and simmer for 15 minutes. Add chopped chicken, return to a simmer, and cook an additional 10 minutes.

Split rolls. Place a leaf of lettuce on each roll, then pile on 3/4 cup of the chicken mixture onto the roll.

Per Serving:

Calories 440; Total Fat 12 g; (Sat Fat 2.5 g, Mono Fat 5 g, Poly Fat 3.5 g) ; Protein 36 g; Carb 47 g; Fiber 5 g; Cholesterol 95 mg; Sodium 400 mg