Monday, December 30, 2013

Maple BBQ Pulled Chicken Sandwiches

On Saturday morning 
I set off to go snowboarding. I knew I would be tired, hungry, and wouldn’t want to cook when we got home. Instead of relying on take out I put this chicken dish in the crock pot. When I got home dinner was done in a snap (just had to bake the sweet potato fries and steam some kale) and it tasted so good! Not to mention, I saved money in the food budget!


Making your own BBQ sauce is easy and much cheaper than buying it. You likely have most of the ingredients needed already in your pantry! This sauce gets its sweet and spicy flavor from Vermontmaple syrup and a few dashes of cayenne. I buy Grade B because it has a very strong maple flavor and can get away with adding less. Less added sugar = healthier option.



Maple BBQ Pulled Chicken Sandwiches

Serves 6



1 cup ketchup

2 tsp lemon juice

2 Tbsp white vinegar

1/3 cup water

1/3 cup real maple syrup

1 tsp chili powder

Cayenne pepper, to taste

½ tsp black pepper

A few dashes of hot sauce


1.5 pounds boneless skinless chicken breast

6 whole wheat buns or deli thins



  1. Mix all sauce ingredients in a bowl.
  2. Place the chicken in the bottom of the slow cooker. Pour ½ of the sauce over th chicken.
  3. Cook on low for 6-8 hours or on low for 4-5 hours.
  4. Shred the chicken by using two forks and pulling it apart. Pour remaining sauce over the chicken and stir well.
  5. Place ½ cup of shredded chicken on a bun.


Nutrition Facts: 3 oz meat on wheat bun (nutrition facts may vary based on type of bun)

340 calories, 5 g fat (1 g saturated), 44 g carbohydrates, 3 g fiber, 28 g protein, 700 mg sodium,

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