Barbecue Pulled Chicken

The ease of this recipe makes it very appealing for a summer’s eve meal.  This delicious pulled pork rendition uses chicken with lots of well seasoned tomato sauce and boasts only 184 calories per serving!

Have sliced jalapenos, sliced red onions and some plain Greek yogurt on hand to top this hearty main course.

8 servings

Prep Time: 

Crock Pot Cooking Time: 


  • 1 8-ounce can reduced-sodium tomato sauce
  • 1 4-ounce can chopped green chilies, drained or 1 fresh jalapeno diced small
  • 3 tablespoons cider vinegar
  • 2 tablespoons honey
  • 1 tablespoon sweet or smoked paprika
  • 1 tablespoon tomato paste
  • 1 tablespoon Worcestershire sauce
  • 2 tablespoons Dijon mustard
  • 1 teaspoon ground chipotle chili
  • 1/8 teaspoon salt or some of your favorite spice like Mrs. Dash regular or chipotle blends
  • 2 1/2 pounds boneless, skinless chicken thighs, trimmed of fat
  • 1 small onion, finely chopped
  • 1 clove garlic, minced


  1. Stir tomato sauce, chilies or fresh jalapeno, vinegar, honey, paprika, tomato paste, Worcestershire sauce, Dijon mustard, ground chipotle and salt or preferred spices in a 6-quart slow cooker until smooth.
  2. Add chicken, onion and garlic; stir to combine.
  3. Put the lid on and cook on low until the chicken can be pulled apart, about 5 hours.
  4. Transfer the chicken to a cutting board and shred with a fork. Return the chicken to the sauce, stir well and serve.
  5. Serve open-face over a slice of Ezekiel Bread or over small baked potato and enjoy!


You can make this ahead and refrigerate for up to 3 days with a cover or freeze for up to 1 month. Consider doubling the recipe and freezing half of the entire batch for a quick, simple and healthy meal on a hot summer day down the road.


Per serving: 184 calories; 8 g fat ( 2 g sat , 3 g mono ); 68 mg cholesterol; 8 g carbohydrates; 3 g added sugars; 20 g protein; 1 g fiber; 257 mg sodium; 303 mg potassium.

Nutrition Bonus: Selenium (19% daily value), Vitamin A & Vitamin C (15% daily value)

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