Sweet and smoky pulled chicken ‘n’ slaw

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Enjoy a healthier take on a classic pulled chicken sandwich

Recipe from Simple stews

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80
Serves 4
1 of 5 A DAY

Nutrition per serving

Calories211
Fat2.3g
Saturates0.5g
Sugar11.5g
Salt0.3g
Fibre1.8g
Protein27g

A shredded chicken sandwich on a seeded bap, served with a side of red cabbage coleslaw.

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Recipe by: Sarah Drabble | Registered Nutritionist

This sweet and smoky pulled chicken ‘n’ slaw is served in wholemeal bread with a crunchy slaw made using lower-fat Greek yoghurt instead of mayonnaise, and provides 1 of your 5 A DAY.

Ingredients

FOR THE PULLED CHICKEN:

4 chicken breasts, skinless
200g passata
150ml apple juice
2 teaspoons runny honey
1 tablespoon cider vinegar
1 tablespoon wholegrain mustard
Freshly ground black pepper, to taste
1 tablespoon corn flour
2 tablespoons water
1 medium onion, finely sliced
2 cloves garlic, minced

FOR THE COLESLAW:

¼ small red cabbage
¼ small white cabbage
5 radishes
1 small yellow pepper
½ red onion
1 small carrot, grated

FOR THE DRESSING:

1 tablespoon white wine vinegar
1 teaspoon runny honey
3 tablespoons fat-free Greek yoghurt
Handful dill, finely chopped

Method

Place the chicken breasts in a casserole dish. To make the sauce, mix together the passata, apple juice, honey, vinegar, mustard, smoked paprika and black pepper. In a separate bowl, combine the cornflour with the water to form a paste, and then add to the sauce and stir.
Cover the casserole dish, and place in the oven to bake for 45 minutes, then remove the lid and cook for a further 15–20 minutes, to allow the sauce to thicken.
Remove the casserole dish from the oven. Shred the chicken with a fork and stir to coat with the sauce. If the sauce is too thin, remove the chicken and set aside and pour the sauce into a small pan. Combine a tablespoon of cornflour with water (as above) to form a paste and stir into the sauce. Bring to a simmer – stirring occasionally – for about 5 minutes or until the sauce thickens. Then shred the chicken into the sauce.
For the coleslaw, finely chop the vegetables and combine in a large bowl.
Add the dressing ingredients to a bowl and whisk, then drizzle over the vegetables. Mix well.