Healthy Recipe: Barbecue Pulled Chicken Sandwich

By June Duan, Dietetics Student, Sargent College

BBQ Chicken Pic

With warm weather on its way and Marathon Monday coming up, we wanted to get away from  the usual burger vs. veggie burger vs. hot dog debate and offer an option everyone will enjoy.  We had a plethora of whole wheat hamburger buns and needed something new to fill them. This barbecue pulled chicken sandwich (modified from serves as a fun way to spice up your party menu. Its a flavorful spin on the classic pulled pork sandwich that can be made any time of year, but is especially tasty when eaten while sitting outside on the hammock (ok you got me, that is my dream afternoon). Add a side of coleslaw and grilled vegetables and you’ll have yourself a fresh and wholesome meal.

Our favorite part about this recipe, it doesn’t require a crockpot!  You can make it right on your stovetop in less than 30 minutes. With only 310 calories and 1g of saturated fat, whats not to love!

Start with

12 oz boneless skinless chicken breast

2 cups low sodium chicken broth

1/3 cup brown sugar

¼ cup low sodium tomato sauce

½ cup minced onion

2 minced garlic cloves

2 tbsp low sodium Worcestershire sauce

1/8 tsp cumin

3 tbsp low sodium grill seasoning

(Our  mix: 1 tbsp and ½ tsp onion powder, 2 tsp garlic powder, 2 tsp paprika, 2 tsp dry mustard, ¾ tsp thyme, ¼ tsp black pepper, ¼ tsp celery seed)

1 tbsp whole wheat flour

4 whole wheat hamburger buns


1)    Heat chicken stock in a shallow pan to simmer

2)    Add chicken and poach, 5 minutes on each side, then remove to a plate to cool

3)    Continue to simmer the stock

4)    In a large bowl, mix together all sauce ingredients except the flour

5)    Add the mixture to the stock and allow the liquid to reduce for 5 minutes

6)    Cut the cooled chicken into strips and add to the simmering liquid

7)    Shred the chicken with a fork until it appears ‘pulled’

8)    Slowly add the flour, stirring frequently so that it does not clump

9)    Cook until sauce thickens and serve on a lightly toasted roll with lettuce and tomato