Healthy Recipe of the Month

blog

Jun 28

Healthy recipe of the Month – BBQ Sandwich

Ingredients

  • 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 hamberger 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

Excellent source of: Protein, Fiber, Niacin, Vitamin B6, Vitamin C, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc

Good source of: Vitamin A, Thiamin, Riboflavin, Vitamin K, Pantothenic Acid, Calcium