The juiciest tastiest pulled chicken sandwich with none of the hours of faffing about that pulled pork or chicken usually take. A beautifully glossy homemade smokey BBQ sauce that takes only 10 minutes to throw together and gorgeous shredded chicken that only takes half an hour! Quick, Easy, Delicious! Using chicken instead of pork for this pulled sandwich cuts fat & calories even further to make for a healthy alternative without losing any of the flavour or texture of the traditional recipe. The chicken is juicy and tender and remains that way due to being coated in the thick shiny homemade BBQ sauce. You can serve it with a wholemeal bun and delicious homemade coleslaw and fries I will also list the Macros and Smartpoints for the Chicken and Sauce on it’s own if you prefer to serve it with salad or rice instead. I sourced 99% of the ingredients for this in Aldi so they are easily accessible and cheap and cheerful too! The entire meal including all the trimmings as shown in the picture here serves 4 (The Coleslaw serves 6 you can add less veggies to make less if you wish) and it all comes in at 13 Smartpoints a serving / Macros per serving are: 533Cal P41 C61 F12. The Chicken in sauce will keep for up to 3 or 4 days refrigerated in an airtight container and it is suitable for freezing when fully cooled and on the day it’s made.
The details for the pulled chicken in the sauce on it’s own (for if you are serving it with alternative sides) are 2 Smartpoints a serving / Macros 166Cal P31 C7 F2 Continue reading
For the Burgers:
500g Lean Steak Mince (5% Fat)
1 Onion Very Finely Diced
½ Tsp Mustard Powder
A Couple of Splashes of Worcestershire Sauce
¼ Tsp Spicy Smoked Paprika
1 Tsp Dried Parsley
½ Tsp Dried Oregano
For the Taco Sauce:
4 Tbsps Lighter than Light Mayonnaise
2 Tbsp Tomato Ketchup
A Pinch of Spicy Smoked Paprika
A Splash of Tabasco
1 Aldi Brioche Burger Bun
A Couple of Leaves of Baby Gem Lettuce
Red Onion Sliced into Rounds
8 Bacon Medallions
4 Reduced Fat Cheese Slices
For the Butternut Squash Fries:
2 Large Butternut Squash Peeled & Diced into Chip Shapes
For the Coleslaw:
Grated Carrot (1 medium)
Grated White Cabbage (about ¼ or so)
49g Half Fat Crème Fraiche
Grate the Carrot & White Cabbage in a food processer using the grating attachment. Place in a bowl with the crème fraiche & season with salt & black pepper. Cover with cling film & refrigerate until needed. Mix all the Taco Sauce ingredients well in a bowl until fully combined, cover with cling film & refrigerate until needed. Meanwhile combine all the burger ingredients together well in a bowl, try not to compact the meat too much with your hands, lightly mix it to avoid dense burgers. Divide the mixture into 8 meatballs & flatten them down to form 8 thin burger patties (these are thinner than my usual burgers but you get 2 so it’s essentially the same amount of meat in the end). Some of the diced onion might not make it into the patties & get left in the bowl this is fine the onion is for flavour & also to bulk the burgers out so don’t worry too much about leftovers as long as all the meat is used. These can be made in advance & covered & refrigerated until needed if necessary. Preheat your oven to 200c. Blot the Butternut Squash Fries with Kitchen roll to remove any additional moisture & Place them in a single layer on a baking tray lined with baking paper & sprayed with oil. Spray the chips with oil & season with salt & black pepper & scatter with the chopped Rosemary Leaves. Bake for 15 minutes, take out of the oven for 15 minutes & place back into the preheated oven for a further 15 to 20 minutes. Fry the red onion rounds & bacon in a hot pan sprayed with oil for approximately 5 or 6 minutes or until cooked through. Remove from the pan & keep warm. Fry the Burgers in the hot pan sprayed with oil for approximately 3 minutes each side or until fully cooked through & browning. Assemble the 4 burgers by laying the lettuce, tomato & red onion on your bun, lay a burger on top & a cheese slice & bacon medallion on top of each burger. Repeat this layer topping with the taco sauce instead of a second cheese slice. Top with the bun lids & serve with the butternut squash fries & the coleslaw & Enjoy!
Serves 4 at 13pps per serving or only 1pp per serving on Filling & Healthy, this is a massive portion, I couldn’t even finish it to be fair!
4 Chicken Fillets cut into 4 large pieces each. Blitz 4 Slices wholemeal Calorie Controlled Bread (I used Brennans BeGood) 1 tsp Oregano, 3tsps Smoked Paprika, 1/2 tsp Onion Salt, 1/2 tsp Garlic Salt and a good grinding of fresh Black Pepper together in your food processor to form light breadcrumbs. Whisk 2 Eggs in a bowl. Dip the Chicken Pieces into the Egg & then roll it in the Breadcrumbs until evenly coated. Place on a baking tray lined with foil & sprayed with oil & bake for 20mins in preheated oven at 200c turn the Chicken pieces & continue to bake for further 15mins until crispy & cooked through. Meanwhile peel & chop potatoes into chunky fry shapes, place on a plate & microwave for 4mins take off plate & spread onto a baking tray in an even layer & spray well with oil. Bake for 25mins in the oven or until cooked & browned. For the Coleslaw grate 1 Carrot & a Wedge of White Cabbage, stir in 3tbsp low fat creme fraiche, salt & pepper to taste & juice of 1/2 a Lemon. Cook your Corn on the Cob as per packet instructions, serve up & Enjoy!