May 1, 2014

A Healthy Twist on Pulled Pork for Weight Watchers

Post by Chef Corbin

 

Total Points: 7 Weight Watchers points per serving

 

Albertans love BBQ and nothing is more delicious than slow-cooked, saucy pulled pork piled high on a soft bun.  This delicious sandwich features prominently on many Edmonton menus and is defined by the softness of the meat once done its done cooking, as well as the ability to customize the flavour with differet spices and sauces.

 

Chef Corbin lightens this traditional sandwich up by substituting chicken for pork but, by making a BBQ sauce from scratch, he doesn’t substitute on flavour.

 

Healthy Remake: Chef Corbin’s Pulled BBQ Roasted Chicken Sandwich

Yield– 10 servings

 

Chicken

1 whole 2 ½ -3 LB fresh chicken                            3 large garlic cloves

1 tsp chopped fresh rosemary                                 1 tsp chopped fresh thyme

½ whole lemon

 

Tangy BBQ Sauce

½ cup minced fresh onion                                        3 cloves garlic- minced

½ cup ketchup                                                              ½ cup tinned tomato sauce

½ cup brown sugar                                                     2 tbsp. molasses

¼ cup red wine vinegar                                             ¼ tsp. cayenne pepper

½ tsp. salt                                                                       ½ tsp. paprika

½ tsp. chili powder                                                     ¼ tsp. cracked black pepper

½ tbsp. Tabasco pepper sauce                                 ½ cup low sodium veg or chicken broth

 

BBQ Sauce Method

Combine all of the ingredients for the BBQ sauce into a small saucepan and bring to a boil.  Reduce the heat to a low simmer and continue to cook the sauce for 20-30 minutes, be sure to stir periodically and not over heat or burn the sauce.

 

8 Kaiser Rolls or buns- sliced in half   ½ head iceberg lettuce

8 large slices of Beef Steak tomatoes

 

Method

To prepare the roasted chicken, combine the chopped fresh thyme, rosemary and garlic together and rub it under the skin of the whole fresh chicken.

 

Place the whole chicken into your slow cooker and squeeze the fresh lemon juice over top- place the squeezed lemon half into the chicken cavity.  Cover and cook the chicken in your slow cooker on medium heat for approximately 6 hours or until cooked through.  The internal temperature needs to read 170-degrees.

 

Remove the chicken from the slow cooker and allow it to rest for 15-20 minutes.  Remove the skin from the cooked chicken and discard it.  Using a dinner fork begin to shred and remove all of the cooked meat from the bones- pull the meat off the bones into thin strands.  Place the shredded cooked chicken into a large bowl.

 

Combine the cooked BBQ sauce with the cooked, shredded chicken- stir to ensure that all of the shredded meat is covered in the sauce.

 

Lightly toast the Kaiser rolls and place a large piece of iceberg lettuce with a large tomato slice.  Fill each bun with the BBQ chicken and serve.

 

Optional:

  • slow-roast the chicken in the oven at 350-degrees
  • substitute the Kaiser Rolls with mini whole wheat slider buns

 

See Corbin demonstrate this recipe