Smokey Pulled Chicken Sandwiches on Whole Grain

This American lunch recipe combines authentic flavors with modern cooking techniques. Ready in 40 minutes, serves 4 people. Serve the shredded chicken warm on toasted whole grain buns, topped with a crunchy vinegar-based coleslaw. Pair with roasted sweet potato wedges or a fresh …

Cuisine: American Type: Lunch Time: 40 min Servings: 4 Calories: 671 per serving
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Nutrition Information

Each serving contains approximately 671 calories and 55.0g of protein. Macronutrients include 79.0g carbohydrates and 15.0g fats per serving.

Per Serving

Calories
671
Protein
55.0g
Carbohydrates
79.0g
Fats
15.0g

Total

Calories
2684
Protein
220.0g
Carbohydrates
316.0g
Fats
60.0g

Ingredients

This recipe requires 18 ingredients. All ingredients are commonly available at grocery stores.

  • 1.5 lb Boneless Skinless Chicken Breasts
    fresh, trim visible fat
  • 4.0 whole Whole Grain Burger Buns
    100% whole wheat or whole grain
  • 6.0 oz Tomato Paste
    no salt added if available
  • 2.0 whole Sweet Potatoes
    medium size, scrubbed and cut into wedges
  • 4.0 cup Red Cabbage
    finely shredded (approx. 1/4 head)
  • 0.5 cup Plain Non-Fat Greek Yogurt
    plain, unsweetened (healthy mayo substitute)
  • 2.0 whole Carrots
    medium size, peeled and grated
  • 0.5 cup Low Sodium Chicken Broth
    or stock
  • 3.0 tbsp Apple Cider Vinegar
    divided use (sauce and slaw)
  • 2.0 tbsp Pure Maple Syrup
    pure, not pancake syrup (natural sweetener)
  • 1.0 whole Yellow Onion
    medium size, finely diced
  • 3.0 clove Garlic
    minced
  • 1.0 tbsp Smoked Paprika
    ground
  • 1.0 tsp Dijon Mustard
    smooth
  • 2.0 tbsp Olive Oil
    extra virgin
  • 1.0 tbsp Worcestershire Sauce
    low sodium preferred
  • 1.0 tsp Salt
    kosher or sea salt
  • 0.5 tsp Ground Black Pepper
    freshly ground

Instructions

Follow these 5 steps to prepare this dish. Each step includes detailed instructions for best results.

1. Mise en Place & Equipment Setup

  1. Preheat oven to 425°F (220°C) and ensure a rack is in the center position.
  2. Wash 2 sweet potatoes (450g), 4 cups red cabbage (300g), and 2 carrots (120g) under cold running water.
  3. Measure and set out 0.5 cup chicken broth (120ml), 3 tbsp apple cider vinegar (45ml), and 2 tbsp maple syrup (30ml).
  4. Remove 1.5 lb chicken breasts (680g) from packaging and pat dry with paper towels.

2. Prepare & Roast Sweet Potato Wedges

  1. Cut sweet potatoes lengthwise into 1-inch thick wedges.
  2. In a large bowl, toss wedges with 1 tbsp olive oil (15ml), 1 tsp salt (6g), and 0.5 tsp black pepper (1g) until evenly coated.
  3. Arrange wedges in a single layer on a baking sheet and place in the preheated oven for 25 minutes.

3. Start Smokey Chicken Base

  1. Slice chicken breasts horizontally to create thinner fillets for faster cooking.
  2. Finely dice 1 yellow onion (150g) and mince 3 garlic cloves (15g).
  3. Heat 1 tbsp olive oil (15ml) in a large high-sided skillet over medium heat and sauté onion until soft.
  4. Stir in minced garlic, 1 tbsp smoked paprika (7g), and 6 oz tomato paste (170g); cook for 1 minute until fragrant.
  5. Whisk in 0.5 cup broth (120ml), 1.5 tbsp vinegar (22ml), 2 tbsp maple syrup (30ml), 1 tbsp Worcestershire sauce (15ml), and 1 tsp Dijon mustard (5g).
  6. Nestle chicken fillets into the sauce, cover with a lid, reduce heat to low, and simmer for 12-15 minutes.

4. Prepare Fresh Coleslaw (During Simmer)

  1. While chicken simmers, finely shred 4 cups red cabbage (300g) and grate 2 carrots (120g).
  2. In a small mixing bowl, whisk together 0.5 cup Greek yogurt (125g), remaining 1.5 tbsp apple cider vinegar (22ml), and a pinch of salt.
  3. Combine cabbage, carrots, and dressing in a large bowl; toss well to coat.
  4. Place coleslaw in the refrigerator to chill and marinate briefly.

5. Shred Chicken & Assemble

  1. Remove chicken from skillet (verify internal temp reaches 165°F/74°C) and turn off heat.
  2. Use two forks to shred the chicken finely directly on a cutting board.
  3. Return shredded chicken to the warm skillet and toss until thoroughly coated in the smokey sauce.
  4. Remove sweet potato wedges from oven.
  5. Pile chicken onto 4 whole grain buns (4 whole), top with a scoop of slaw, and serve with sweet potato wedges.

Plating

  1. Place the toasted bottom half of the whole grain bun in the center of the plate.
  2. Mound a generous portion of the hot smokey pulled chicken onto the bun base, ensuring some sauce drizzles over the edges.
  3. Top the chicken immediately with a heap of the purple coleslaw to create height and a vibrant color contrast.
  4. Lean the top half of the bun against the filling rather than placing it flat, allowing the layers to be visible.
  5. Fan the roasted sweet potato wedges on the side of the sandwich.
  6. Wipe the rim of the plate clean for a neat finish before serving.

Family Beverage

Unsweetened iced tea with fresh lemon slices, sparkling water with cucumber and mint, or hibiscus tea.

Alcohol Beverage

Chilled Pale Ale, Zinfandel, or a light Pinot Noir.

Serving Suggestions

Serve the shredded chicken warm on toasted whole grain buns, topped with a crunchy vinegar-based coleslaw. Pair with roasted sweet potato wedges or a fresh garden salad with olive oil dressing.

Notes

Using skinless chicken breast ensures a lean protein source, while whole grain buns provide essential fiber. For the sauce, opt for a version naturally sweetened with dates or maple syrup to limit refined sugars. The chicken can also be prepared in a slow cooker for 4 hours on high for convenience.

Storage

Allow cooked components to cool to room temperature within two hours. Store the smokey pulled chicken in an airtight container in the refrigerator for up to 3 to 4 days. Keep the coleslaw in a separate sealed container for up to 2 days; the cabbage will soften slightly over time but remain safe to eat. Store roasted sweet potato wedges in a separate container for 3 to 4 days. Keep whole grain buns in a sealed bag at room temperature.

Freezing

The pulled chicken freezes excellently. Transfer completely cooled chicken with its sauce into freezer-safe bags, pressing out excess air to prevent freezer burn, and freeze for up to 3 months. Thaw in the refrigerator overnight before reheating on the stove. Do not freeze the coleslaw or roasted sweet potatoes, as their texture will degrade significantly.

Dietary Information

Allergen information: This recipe contains or may contain the following allergens: wheat, gluten, celery, mustard, nightshade. Always check ingredient labels if you have severe allergies.

Dietary considerations: Consult the nutrition information above for detailed macronutrient breakdown. This recipe can be modified to accommodate various dietary preferences.

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