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Pulled Barbecue Chicken Sandwich

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

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 Waldorf 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) skinless, boneless chicken breast
1/8 tsp	(per serving) salt
1	(per serving) hoagie rolls (2 ounces each)

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

Calories 353 | Calories from Fat 39

Amount Per Serving (% Daily Value)

Total Fat 4g (7%) | Saturated Fat 1g (4%)

Monounsaturated Fat 1g | Trans Fat 0g

Cholesterol 49 mg (16 %) | Sodium 415 mg (17 %)

Total Carbohydrates 55g (18%) | Sugars 24g

Dietary Fiber 5g (21%) | Protein 26g

Vitamin A 6% | Vitamin C 11 % | Calcium 6% | Iron 14%

Vitamin K 3 mcg  | Potassium  572 mg | Magnesium  89 mg