1 1/2 pounds about 5 to 6 boneless skinless chicken breasts or chicken tenders
1 large white or yellow onion cut in half and cut into 1/4 inch slices
1 red bell pepper roasted and cut into 1/4-inch slices
1 yellow or orange bell pepper cut into 1/4-inch slices
2 1/2 to 3 cups Honey Mustard BBQ Sauce (see recipe below or substitute 2 1/3 cups fat free BBQ sauce to which you add 1/4 cup honey, 2 tablespoons Dijon mustard and 2 tablespoons packed brown sugar)
6 Chiabatta, sour dough or Italian bread rolls or buns made without added fats
1. Lightly season chicken breasts with garlic powder and lemon pepper and bake in a 350 degree oven for 20 to 30 minutes until juices run clear. Remove chicken from oven and cool for 10 to 15 minutes or until easy to handle. Shred chicken into bite size pieces and set aside.
2. Preheat a 4 to 6 quart non-stick or stick resistant Dutch Oven or covered pan over medium. Add onions and peppers to pan and saute until onions are translucent.
3. Add shredded chicken to pan with vegetables and Honey Mustard Barbecue Sauce. Reduce heat to medium low and simmer for 10 to 15 minutes until heated through or transfer to a covered container and refrigerate until ready to use. Reheat on medium low heat before serving.
4. Slice rolls or buns in half and warm or lightly toast. Divide barbecued chicken mixture among each roll equally.
Yield 6 sandwiches each at approximately 349 calories; 3.8 grams total fat; 0.8 gram saturated fat; 69 milligrams cholesterol; 50 grams total carbohydrate; 3 grams dietary fiber; 29 milligrams protein and 545 milligrams sodium.
Cooks Note – The BBQ Shredded Chicken is best made a day in advance, covered, refrigerated and then reheated. The flavors then have a chance to
Compare traditional recipe at 400 calories and 24 grams total fat vs. 349 calories and 3.8 grams total fat
Honey Mustard Barbecue Sauce
4 cloves garlic, pressed or finely minced
1/3 cup minced onion
1/2 cup honey
1/2 cup seasoned rice vinegar
1/3 cup packed brown sugar
1-6oz can tomato paste
1/4 cup Dijon mustard
1/2 cup dry white wine or water
1 tablespoon Worcestershire sauce
1/2 teaspoon fresh ground pepper
1/2 teaspoon salt
1. Lightly spray a small saucepan with cooking spray and preheat on medium. Saute onions until lightly caramelized, about 5 minutes; add garlic and continue to cook for 2 more minutes.
2. Add all remaining ingredients; increase heat to medium-high and bring to boil. Stirring constantly, cook at boil for ten minutes. Reduce heat to low and simmer for 30 minutes to an hour or until reduced to desired consistency. Use or cover and keep refrigerated for up to 5 days.
Yield: About 3 cups or 12 2 oz. servings at approximately 30 calories; 0 fat; 0 cholesterol; 8 grams carbohydrate; 0 dietary fiber; 0 grams protein; 75 milligrams sodium.
Each 1 cup serving has 349 calories 1.5 grams total fat; 0 saturated fat 0 cholesterol; 88.5 grams total carbohydrate; 3.2 grams dietary fiber; 3.8 grams total protein and 945 milligrams sodium.
Recipes are from the Cookbook, Lighten Up – The Art of Low Fat Gourmet Cooking, by Mary E. Ross.