Hi All,

I'm not sure about the rest of you but I crave good ole southern pulled pork BBQ sandwhiches.  Well, my partner cannot have pork and most of the pork butts and such are loaded with marbled fat.  I found a recipe that I use very often and it so close to the real thing that it completely satisfies my craving for pulled pork.  I use chicken breasts instead of pork.  I toss all this in the crock pot before work and come home to a really satisfying meal and great smelling house!

Ingredients

1 medium onion, thinly sliced or 1/2 large onion, thinly sliced into rings

3 boneless skinless chicken breasts

Sauce

1 cup ketchup

2 tablespoons cider vinegar

2 tablespoons molasses

1 tablespoon yellow mustard

1/4 teaspoon black pepper

1 teaspoon onion powder

1/4 teaspoon cumin

1/2 teaspoon garlic powder (i use more because we love garlic)

1/2 teaspoon Tabasco sauce

1 pinch salt

1 tsp liquid smoke (this is my own addition as I love the smokey flavor of BBQ)

Directions:

1.      Cut the onion in half and slice into thin half rings. Line the bottom of the crock pot with the onion

2.       Trim the chicken breasts and place on top of the bed of onions.

3.       Mix all of the sauce ingredients together and pour on top of the chicken covering completely. (I make the sauce the night before so that it is a simple dump and run in the morning.)

4.      Cook for 6 hours on low setting (this was what the original recipe said. I actually cook mine more like 7-8 hours on low or 4-5 on high) The sauce thickens and turns into a dark rich brown during cooking. At the same time the onions dissolve into the sauce.

5.      When the chicken is falling apart tender, take two forks and shred the chicken.

6.      Serve on top of split buns. I like mine toasted so they hold up better to the weight of the shredded chicken.


I also make my low fat cole slaw to go with this.  I played with this recipe a bit at first.  I replaced the entire cup of ketchup with half a cup of BBQ sauce and half a cup of ketchup until I realized how much high fructose sugars were in bottled BBQ sauce.  I then went back to the entire cup of ketchup and added just a touch of liquid smoke to give it that smokey flavor I was missing without the BBQ sauce.  If you really wanted you could keep the BBQ sauce but I think it just adds more sugar.  This recipe is very low in fat(2-3 grams per serving from my calculations) and roughly 200 calories a serving (without the bun).  Most of the calories I feel pretty certain are from the natural sugar in molasses.

Anyway, I hope someone else finds this helpful and as I said before, I found this on the internet so I cannot take complete credit for it, just thought I would share.