pulled bbq chicken sandwiches with cole slaw

pulled bbq chicken sandwiches

1 tablespoon canola oil
1 large onion, chopped
3 cloves garlic, minced
1 (14-ounce) can low-sodium tomato sauce
1/4 cup tomato paste
1/2 cup water
1/3 cup apple cider vinegar
5 tablespoons molasses
1/4 teaspoon ground black pepper
1/2 teaspoon liquid smoke
1 whole rotisserie chicken, skin removed, meat shredded into thin strips (about 4 to 4 1/2 cups)
6 whole-wheat sandwich thins
6 large green lettuce leaves

Heat the oil in a large saute pan over a medium heat. Add the onions and cook until they are soft and translucent, about 5 minutes. Add the garlic and cook for 1 minute more. Add tomato sauce, tomato paste, water, vinegar, molasses, pepper and liquid smoke and bring to a boil. Reduce heat to medium-low and simmer for 15 minutes. Add chopped chicken, return to a simmer, and cook an additional 10 minutes.

Split rolls. Place a leaf of lettuce on each roll, then pile on 3/4 cup of the chicken mixture onto the roll.

*For an unhealthy and delicious option, add turkey bacon and blue cheese.

cole slaw

1/2 cup nonfat Greek-style yogurt, or 2/3 cup regular plain nonfat yogurt
1/4 cup mayonnaise
1/4 cup apple cider vinegar
1 tablespoon honey
1/2 teaspoon salt
1/4 teaspoon pepper
1 (16-ounce) bag shredded coleslaw mix

2 teaspoons caraway seeds

If using regular yogurt, place it in a strainer lined with a paper towel and set the strainer over a bowl. Let the yogurt drain and thicken for 20 minutes.

In a large bowl whisk together the Greek or stained yogurt, mayonnaise, vinegar, sugar, salt and pepper. Add coleslaw mix and caraway seeds and toss to coat.

give credit: healthy appetite pulled bbq chicken sandwiches and healthy appetite cole slaw