Healthy Pulled Chicken Burgers

Healthy Pulled Chicken Burgers

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I was recently asked if I could find a way of making BBQ sauce healthy.  So I came up with his sugar-free BBQ style marinade and made pulled chicken.  You would never believe it’s just tomato puree and herbs with a tiny bit of honey to taste – give it a go, it’s a great family dinner without any guilt!

Ingredients: serves 4

4 chicken breasts (approx. 150g each)

500ml vegetable or chicken stock

4 spelt / rye/ grain buns

4 tbsp. tomato puree

1 ball low fat mozzarella

16 cherry tomatoes

large handful of spinach

1/2 red onion

To make the marinade:

4 tbsp. tomato puree

3 tbsp. honey

1 tsp paprika (increase if you like a bit of a kick)

3 tsps. oregano

1.5 tsp onion powder

1.5 tsp garlic powder

4 tsp balsamic glaze

salt and pepper to taste

Method

Preheat grill.

Then bring a large pan of the stock to the boil and add the chicken breasts in.  Ensure there is enough water to cover the chicken- if not add a little more.  Cook for about 15 minutes until there is no pink inside the chicken.  Drain and remove from the heat.

Meanwhile make up the marinade.  Put all the ingredients together in a small bowl and mix thoroughly into a paste.

Take the chicken and using two forks pull it apart into strips.  Then add to the marinade and thoroughly coat.

Next cut the buns in half and pop the under the grill, base side up, and cook for a couple of minutes until browned.

Spread the tomato puree over the uncooked side of the buns and then grate the mozzarella and sprinkle evenly over the 8 bun halves.  Put back into the grill and cook for a minute or two before adding the chicken to the top of each and cooking for a further few minutes so that the cheese is melted and bubbling underneath.

Remove from the heat and top with the spinach, tomatoes and onion.

Serve with either a knife and fork or just pick it up with your hands!

Why not try...

 

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