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Wednesday, June 24, 2009

Day 149: Slow Cooked Pulled Chicken


Serves 7

1 1/2 lb. raw boneless skinless lean chicken breasts, halved
1 cup canned tomato sauce
1/2 cup ketchup
2 tbsp. plus
2 tsp. brown sugar (not packed)
2 tbsp. plus 2 tsp. cider vinegar
2 tsp. garlic powder
Optional: red pepper flakes, to taste

Place all ingredients except the chicken in the crock pot. Stir until mixed. Add chicken and coat well with the sauce. Cover and cook on high for 3 - 4 hours OR on low for 7 - 8 hours, until chicken is fully cooked. Remove all the chicken and place it in a bowl. Shred each piece using two forks -- one to hold the chicken in place and the other to scrape across the meat and shred it. Return the shredded chicken to the crock pot, and mix well with the sauce.If you're serving a group, keep the crock pot on its lowest setting, so the chicken stays warm. If you like, season to taste with red pepper flakes.

PER SERVING (1/2 cup): 149 calories, 1g fat, 462mg sodium, 10g carbs, <0.5g fiber, 9g sugars, 22.5g protein

Review:
This recipe says it serves 7, but unless you eat about as much as my 3 year old, there is no way it would serve that many. (Maybe that's because this is from Weight Watchers and they're thinking really small portions will help you to lose weight) I served my shredded chicken over freshy baked rolls. (I just cut up a frozen loaf of rhodes bread and let it raise all day...worked great and was so easy). I really liked the flavor. This is a great one for a group...make a side of cole slaw or a salad and you're ready to go!

Recipe Source: Weight Watchers Online

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2 comments:

  1. We like BBQ type recipes but I hate cider vinegar. Do you have any suggestions of a substitute? Could I just use regular vinegar?

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  2. You probably could just use regular vinegar. I usually only have white vinegar and use it most of the time when any type of vinegar is mentioned. I think it would be fine. You also probably could add a splash of white grape juice or apple juice with white vinegar if you had that on hand.

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