Barbecue Pulled Chicken

on Lettuce Boats

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low-carb
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low-carb
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Instructions

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1 Roast

Preheat the oven to 220°C/200°C fan. Add the chicken thighs to an oven casserole. Season with salt and pepper. Roast for 20-25 min until fully cooked, then let cool for about 5 minutes. Shred to small pieces and discard all the unwanted bits.

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2 Make sauce

Meanwhile, peel and crush the garlic cloves, and transfer to a small saucepan. Add the tomato passata, sugar, honeyapple cider vinegar, soy sauce, smoked paprika, chilli flakes (adjusting to your liking), salt and pepper. Bring to a boil and reduce the heat to low. Simmer lightly, uncovered, stirring occasionally for 10 min or until the sauce has thickened a bit.

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3 Add

Add the shredded chicken to the barbecue sauce, stir well, and cover to keep warm.

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4 Peel and cut

Peel and cut the onion and carrot to thin slices. Cut the bell pepper to thin strips. Heat a pan over high heat with a drizzle of oil. Fry the onion, carrot and bell pepper for 5 min until crisp-tender. Season with salt and pepper.

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5 Serve

Separate the iceberg lettuce leaves. Halve the cherry tomatoes. Divide the saucy barbecue chicken and the fried veggies onto the leaves. Top with the tomatoes.

Tips for fussy eaters

Serve with tortillas or rice and go easy on the chilli.

Pro tip

If you're lucky to have leftovers, the saucy chicken tastes great in a sandwich or salad the next day.

A deliciously sweet and tangy dinner!

Cooking Time: 40 min

Cals 450 · Prot 47 · Carbs 53 · Fat 9

Dairy-Free

Ingredients

Number of people

Chicken

Salt 1 Tsp
Black pepper 1 Tsp

Sauce

Garlic cloves 3 Pieces
Tomato passata 200 Grams
Brown sugar 15 Grams
Honey 20 Grams
Apple cider vinegar 15 ML
Soy sauce 20 ML
Smoked paprika powder 2 Grams
Salt 1 Tsp
Black pepper 1 Tsp

Veg

Red onion 1 Piece
Carrot 2 Pieces
Red bell pepper 1 Piece
Olive oil 1 Tbsp
Salt 1 Tsp
Black pepper 1 Tsp

To serve

Iceberg lettuce 1 Piece

A deliciously sweet and tangy dinner!

Cooking Time: 40 min

Cals 450 · Prot 47 · Carbs 53 · Fat 9

Dairy-Free

Instructions

photo

1 Roast

Preheat the oven to 220°C/200°C fan. Add the chicken thighs to an oven casserole. Season with salt and pepper. Roast for 20-25 min until fully cooked, then let cool for about 5 minutes. Shred to small pieces and discard all the unwanted bits.

photo

2 Make sauce

Meanwhile, peel and crush the garlic cloves, and transfer to a small saucepan. Add the tomato passata, sugar, honeyapple cider vinegar, soy sauce, smoked paprika, chilli flakes (adjusting to your liking), salt and pepper. Bring to a boil and reduce the heat to low. Simmer lightly, uncovered, stirring occasionally for 10 min or until the sauce has thickened a bit.

photo

3 Add

Add the shredded chicken to the barbecue sauce, stir well, and cover to keep warm.

photo

4 Peel and cut

Peel and cut the onion and carrot to thin slices. Cut the bell pepper to thin strips. Heat a pan over high heat with a drizzle of oil. Fry the onion, carrot and bell pepper for 5 min until crisp-tender. Season with salt and pepper.

photo

5 Serve

Separate the iceberg lettuce leaves. Halve the cherry tomatoes. Divide the saucy barbecue chicken and the fried veggies onto the leaves. Top with the tomatoes.

Tips for fussy eaters

Serve with tortillas or rice and go easy on the chilli.

Pro tip

If you're lucky to have leftovers, the saucy chicken tastes great in a sandwich or salad the next day.

Ingredients

Number of people

Chicken

Salt 1 Tsp
Black pepper 1 Tsp

Sauce

Garlic cloves 3 Pieces
Tomato passata 200 Grams
Brown sugar 15 Grams
Honey 20 Grams
Apple cider vinegar 15 ML
Soy sauce 20 ML
Smoked paprika powder 2 Grams
Salt 1 Tsp
Black pepper 1 Tsp

Veg

Red onion 1 Piece
Carrot 2 Pieces
Red bell pepper 1 Piece
Olive oil 1 Tbsp
Salt 1 Tsp
Black pepper 1 Tsp

To serve

Iceberg lettuce 1 Piece
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