“Oh Sweet” BBQ Pulled Chicken Sandwich

By, Mark Wine CSCS; NASM PT, PES, CES
Founder of Functional Muscle Fitness
Creator of The 12 Pack Abs Program

Ingredients

4 chicken breasts, cut in quarters
16 oz no salt added tomato sauce
2 tbsp apple cider vinegarbbq chicken
2 tbsp yellow mustard
1 tbsp molasses
2 tbsp agave syrup
1 tbsp chili powder
1½ tsp ground cumin
1 tsp smoked paprika
1 tsp cracked black pepper
½ cayenne pepper
¼ tsp ground ginger
Whole Grain Buns

Directions

1) Combine ingredients from tomato sauce to ginger in a large pot and mix together
2) Add chicken breasts to pot and mix it in
3) Bring the pot to a steady boil, then reduce the heat to medium-low, cover and cook
4) Stir occasionally = 20-25 minutes
5) Shred the chicken with forks and then place back into the pot, submerge in sauce
6) Let meat sit in the sauce for at least 10 minutes fully shredded before eating
**If using a crock pot, add everything into the pot at one time and then turn to low for 5-7 hours or high for 3-5 hours; shred and then leave in the crock pot on warm until ready to eat**

Quick Slaw

6 cups shredded cabbage
½ cup low fat mayo or low fat plain yogurt
⅓ cup low fat cultured buttermilk
¼ cup thinly sliced red onion
2 tbsp cider vinegar
1 tbsp agave syrup
½ tsp cracked black pepper
1) Mix all the ingredients together except for the cabbage and onions
2) Add cabbage and onions and then toss well; let sit in the refrigerator for 1 hour to let the flavors marry; 8 hours is optimal

Benefits of Eating Chicken Breasts

– Chicken is one of the greatest source of lean meat protein; much less saturated fat in chicken breasts
– Protein protects against bone loss, especially within the older population
– Contains the cancer fighting B-vitamin niacin; 4oz of chicken contains approximately 78% of the daily for niacin (www.whfoods.com)
– Contains a ton of B-vitamins for great energy

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