EASY-PEASY BBQ PULLED CHICKEN SALAD

After church one day I was craving BBQ! I lived in the south for 6 years (Virginia), so I know all that entails delicious BBQ... meat, a lot of carbs, and buttered veggies! I opted to make a salad instead with BBQ pulled chicken.  

EASY-PEASY BBQ PULLED CHICKEN SALAD

Salad

1 rotisserie chicken (store bought, I prefer organic)
1 c. clean eating BBQ sauce
4 tbsp. olive oil (may add more sparingly to soften, DO NOT GO OVERBOARD.)
1 c. of corn

1 c. black beans (or whatever you prefer)
1 c. of tomatoes (optional)
1/2 c. of shredded cheddar/mexican cheese

1 bag of baby spinach leaves

Remove the chicken from the carcass.  There is no need to cut it.  It can be messy, thick, and choppy because it is going to loosen up resulting in "pulled" chicken.

Add 4 tbsp. of olive oil to the pan. Place the chicken pieces in the pan (or crockpot) and add the BBQ sauce.  Mix well and let simmer.

STOVE --> Keep the stove on a MEDIUM-LOW temperature as not to burn or dry out the chicken since it has already been cooked.  Leave it on it the stove for about 15-20 minutes and stir every 5 minutes.

CROCKPOT --> Place it on the LOWEST setting for about 2-4 hours (depending on the crockpot, older models have different settings).  **If necessary, to prevent the chicken from drying out when you leave it alone add 1/2 c. of the "Clean Eating BBQ sauce" and an extra tablespoon of olive oil.

Clean the spinach leaves.  Prep the remaining ingredients/toppings in small bowls (corn, black beans, tomatoes, cheese).   Place the ingredients in a bowl and your EASY-PEASY PULLED CHICKEN SALAD is done!

Serves 6.

Clean Eating BBQ Sauce  

1 (15 oz.) can tomato sauce – no sugar added
1 (6 oz.) can tomato paste – no sugar added
1 tsp. low sodium soy sauce
2 tsp. cumin
1 tsp. paprika
1 tbsp. garlic powder
1 tbsp. onion powder
4 tbsp unsulfered molasses
3 tbsp. honey
3 tbsp. balsamic vinegar

Place all ingredients in a processor or a blender and emulsify.  Once a dressing has formed it is ready.  Makes about 10 servings.

Ranch Dressing (Craving it? Here is a healthier option)
*Optional* 

½ to ¾ cup Plain Full Fat Yogurt or Greek Yogurt
1 tsp (or more to taste) of dried dill weed
1 small clove of garlic
6 TBSP olive oil
2 TBSP parmesan
Sprinkle of salt and pepper to taste

Place all ingredients in a processor or a blender and emulsify.  Once a dressing has formed it is ready.  Makes about 4 servings.

**PLATING:  If you are FOLLOWING the 21-DAY FIX plan, be sure to ADHERE to your PORTION guide according to YOUR CALORIC INTAKE.

Chicken - RED Container

BBQ Sauce, Olive Oil, Ranch dressing - ORANGE Container
Black Beans & Corn - YELLOW Container

Tomatoes & Spinach - GREEN Container

Cheddar/Shredded Mexican Cheese - BLUE Container

***NOTE:  As you add more dressing and toppings outside of your caloric intake, it begins to defeat the purpose of it being a "healthier" option to BBQ.  For OPTIMAL results STAY within YOUR CALORIC INTAKE and FOLLOW your meal guide.

****FUN tip:  If you have guests coming over you can set up a homemade salad bar!  Which is a great idea during football season or with SuperBowl Sunday 2015 coming up in just a few weeks!


As always, if you have any questions feel free to ask your coach. If you do not have a health and fitness coach I will be happy to help! :)