Friday, August 20, 2010

Pulled Chicken Sandwiches with Pickled Onions and Slaw

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So as you all know, I just got home from Texas on Sunday. I was filled with great food, great friends and great times.

One of the things I like the most about going on trips is the inspiration that I get from them. This one was no different. Among all of the great food I had, barbecue stands out as being something truly Texas.

That's not to say we can't do it here in Virginia. I wanted something with a barbecue feel, and I found it in this month's Cooking Light. I mean now that I'm back from vacation, it's back to healthier fare. But you wouldn't know! One of these sandwiches is right around 400 calories. Sold! Serve it with the slaw and some grilled veggies and you've got yourself one hell of a meal!

If you're not a big beef, steak, or pork eater, but still want your finger lickin' good food, try this recipe. You can make it into 8 mini sliders or 4 bigger sandwiches. I went with the bigger route, but that's because I didn't have mini sliders. This recipe is great for a summer day but can be made all year on an indoor grill.

Pulled Chicken Sandwiches with Pickled Onions
What ya need:
1/4 cup thinly sliced red onion
3 tablespoons sherry vinegar, divided
1 1/2 tablespoons honey, divided
2 tablespoons water
3 tablespoons Dijon mustard
3/4 teaspoon freshly ground black pepper, divided
1 tablespoon butter
1 1/2 pounds skinless, boneless chicken thighs, trimmed
1/8 teaspoon salt
Cooking spray
4 sandwich rolls (or 8-mini sliders)

What ya do:
1. Preheat grill to medium-high heat.

2. Combine sliced onion, 1 tablespoon vinegar, and 1 1/2 teaspoons honey in a small bowl; toss well.

3. Cover and refrigerate onion mixture at least 30 minutes.
4. Combine remaining 2 tablespoons vinegar, remaining 1 tablespoon honey, 2 tablespoons water, mustard, and 1/4 teaspoon pepper in a small saucepan over medium-low heat. Bring to a simmer (do not boil). Simmer 5 minutes; stir in butter. Remove from heat; keep warm.
5. Sprinkle chicken with remaining 1/2 teaspoon pepper and salt. Place on a grill rack coated with cooking spray; grill 4 minutes on each side or until done. Remove chicken from grill; cool slightly.
6. Shred chicken into bite-sized pieces. Add chicken to saucepan with mustard mixture, and toss gently to coat.
7. Cut rolls in half crosswise. Place rolls, cut sides down, on grill; grill 1 minute or until toasted. Spoon about 1/3 cup chicken mixture over bottom half of each roll. Top each roll with about 1 teaspoon drained onion slices and top half of roll.

Broccoli Slaw
What ya need
1/4 cup fat-free plain Greek yogurt
2 tbsp light mayo
1 tablespoon fresh lemon juice
1 tablespoon extra-virgin olive oil
1/2 teaspoon sugar
1/2 teaspoon Dijon mustard
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/3 cup dried cranberries
1/4 cup chopped fresh parsley
1 (12-ounce) package broccoli slaw

What ya do:
1. Combine first 7 ingredients in a large bowl; stir with a whisk.
 2. Add parsley, cranberries and broccoli slaw; toss to coat.
 3. Let sit for at least 30 minutes to allow flavors to marry. 


Just Food Snobs said...

Living in Texas I can agree that there are alot of BBQ places to eat here, but not always healthy, thanks for your healthy version and the coleslaw looks great, thanks for sharing!

Kath said...

Your pulled chicken sandwiches look great! I'm bookmarking this to try sometime soon.

Unknown said...

Mmmmmm, I love pulled pork, but I'll bet pulled chicken is just as good. I love the idea of the pickled onions on top of it too. Thanks for sharing the recipes.

whatsfordinneracrossstatelines said...

I've never had pulled chicken and I like that it's low in calories, I need to try this!

Monet said...

What a wonderful, light summer recipe. I've been bombarded with BBQ here in Texas, but I've wanted to try my hand at something a bit more heart healthy. We don't eat meat very often, but we might just give this recipe a try!

Jean@RoastedRootsandPumpkinSpice said...

I always forget how good cranberries are with chicken dishes. Definitely need to remember next time. Your dish looks great!

Thifa said...

Wow, that looks delicious!! I'll keep it all in mind for next time I make chicken sandwich :)

Anonymous said...

Because I'm not a big red meat eater, this recipe is perfect for me! It looks delicious :)

Anonymous said...

This is on of my favorites!

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