Wednesday, October 26, 2011

Pulled BBQ Chicken Sandwiches with Butternut Squash Risotto

I have been waiting for a night with enough time to make my butternut squash risotto.  Tonight the opportunity arose and I took full advantage of it!  The risotto is a sweet and creamy side that gets you in the mood for autumn.  I wanted dinner to come together fast after a long day so I made BBQ chicken in the slow cooker, so it would be ready when I got home!  BBQ Pulled chicken is a healthier version of pulled pork (one of my all-time favorites) and hits the spot just the same!  I purchased split chicken breasts and removed the skin to save some money (boneless chicken breast was double the price).  Slow cooking in the crock pot allows for the chicken to become extremely tender and just falls apart... perfect for a savory sandwich.  Serve with your favorite seasonal veggie (I chose Brussel Sprouts and a mescaline salad).






Pulled BBQ Chicken Sandwich
Serves 8

Ingredients: 
1.5 pounds of chicken breast
1 onion, diced
1 Tbsp chopped garlic
1/4 cup light Italian Dressing
1/2 cup ketchup
1/2 cup vinegar
1/4 cup dark brown sugar
1/2 tsp crushed red pepper
1/2 tsp salt
Pepper

6 Whole Wheat Rolls (I used frozen Pepperidge Farm Artisan Rolls)

Directions: Throw all ingredients except rolls in a slow cooker and cook on high for 6 hours or on low for 8-9 hours.  Use a fork to shred the chicken.  Toast the rolls and place 1/4 cup of the BBQ chicken on the roll.  Top with cole slaw if desired.

Butternut Squash Risotto
Serves 10

Ingredients:
2.5 pounds of butternut squash (1 good size squash)
1 Tbsp honey
1 tsp cinnamon
2 cups Arborio rice
3 cups of water
1/4 cup of parmesan cheese, grated
1 Tbsp dried parsley
1/4 tsp salt
Pepper, to taste

Directions:  Preheat the oven to 350.  Cut the butternut squash in half and scoop out the seeds.  Drizzle the honey and sprinkle the cinnamon over the top.  Roast for 1 hour.  Bring water and rice to a boil.  Reduce to simmer for 20 minutes.  Add the butternut squash and remaining ingredients and cook for 10 minutes.  

Nutrition Facts: 1 Roll with 3 oz chicken, 1/2 cup risotto 
440 Calories, 73 g carbohydrates, 29 g protein, 5 g fat, 5 g fiber, 500 mg sodium

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