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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Lea & Perrins Worcestershire Sauce is gluten-free. Heinz brand ketchups are gluten-free. Substitute a gluten-free roll for the hoagie roll.

 

"It has been well said that a hungry man is more interested in four sandwiches than four freedoms."
-Henry Cabot Lodge, Jr., American statesman

The refrigerator light goes on...

There's not much better than a lovely, slick, sweet, savory barbecue chicken sandwich. With only 353 calories you can have a side of potato salad or cole slaw and be so satisfied while still eating healthy!

Poaching

To cook by gently simmering in liquid that is just below the boiling point (180 to 190 degrees) is called poaching. This is the temperature at which the water starts to move. Julia Child called this stage a "shiver," and James Beard referred to it as "feeble ebullition." This is also the temperature at which food is blanched. Many foods can be poached - fish, chicken, eggs.

Poaching an egg is the best way to learn how to poach. The fresher the egg the better, and it's best to start with one that's chilled. The water has to be at a stage that is not boiling with full bubbles, but hot enough to cook the egg quickly.

Crack the egg into a teacup and then pour the egg from the cup into the poaching water. (This is so that if you break the yolk the egg won't be wasted.) Let the egg cook slowly, watching so that the water never comes to a full boil. Use a slotted spoon to remove the egg from the water.


 

Pulled Barbecue Chicken Sandwich



Servings = 8 | Serving size =1 sandwich with 3 ounces chicken and 1/4 cup sauce

Cooking Time = 30 Minutes

This recipe can be divisible by 2.

This recipe makes 8 servings of sauce and can be halved by using half as much chicken and sauce. The second half of the barbecue sauce will keep well in the refrigerator. Leftovers are great.

Serve with Roasted Corn on the Cob or Red Potato Salad or Healthy French Fries

AND

Serve with Waldorf Salad or Cole Slaw or Zucchini Salad

1 cup low-sodium ketchup
1/4 cup apricot jelly
1/4 cup dark brown sugar
1/2 cup cider vinegar
1 Tbsp Worcestershire sauce
2 tsp water
1/8 tsp hot sauce
1/8 tsp garlic powder
1/2 tsp dry mustard
1 tsp chili powder
1 tsp paprika
1 tsp ground black pepper
2 quarts water
1 Tbsp cider vinegar
3 ounces (per serving) boneless skinless chicken breast
1/8 tsp (per serving) salt
1 (per serving) hoagie roll or gluten-free roll

Place the ketchup, apricot jelly, dark brown sugar, vinegar, Worcestershire sauce, water, hot sauce, garlic powder, dry mustard, chili powder, paprika and pepper in a blender. Blend on high until smooth. Chill overnight if possible.

Place water and vinegar in a shallow pan and heat to a shiver. Add the chicken breasts and cook for about 12 minutes.

Allow to cool. While cooling preheat the oven to 350 degrees F.

When the chicken is cool, pull it into strips along the grain of the meat. Strips should be about 1/4 inch wide.

Spray a medium non-stick roasting pan with olive oil and add the chicken and salt. Place in the preheated oven and roast the chicken, tossing about every 5 minutes. After 15 minutes add 4 tablespoons barbecue sauce (per serving) and cook for another 15 minutes. Stop cooking if the sauce or chicken appears too dry.

Serve three ounces of barbecue on each roll.

Nutrition Facts

Serving size = 1/4 cup sauce

Servings = 8

.

Amount Per Serving

Calories 353 Calories from Fat 39
  % Daily Value
Total Fat 4g 7%
    Saturated Fat 1g 4%
    Monounsaturated Fat 1g  
    Trans Fat 0g  
Cholesterol 49mg 16%
Sodium 415mg 17%
Total Carbohydrates 55g 18%
    Dietary Fiber 5g 21%
    Sugars 24g  
Protein 26g  
Vitamin A 6% Vitamin C 11%
Calcium 6% Iron 14%
Vitamin K 3 mcg Potassium 572 mg
Magnesium 89 mg