Yield: 6 servings
1/2 cup no-added-salt chicken or vegetable broth (or use beef broth if making the recipe with roast beef)
1/4 cup plus 2 tablespoons finely chopped onion
3/4 to 1 cup barbecue sauce
3 cups shredded skinless roasted skinless chicken or turkey, or lean roast pork or beef
6 whole wheat or multigrain burger buns
1.
Place the broth and onion in a 2-quart pot. Cover, bring to a boil, and
then reduce the heat to low. Simmer for about 5 minutes or until the
onions are soft.
2.
Stir the barbecue sauce into the broth mixture, and bring to a boil.
Add the shredded meat, and reduce the heat to medium-low. Cover and
simmer for about 5 minutes or until the mixture is heated through and
the flavors are blended.
3. Place 1/2 cup of the barbecue mixture in each of the rolls. Serve hot.
Nutritional Facts (per serving)
Calories: 274
Carbohydrates: 33 g
Fiber: 4.5 g
Fat: 4.1 g
Sat. Fat: 1.7 g
Cholesterol: 60 mg
Protein: 29 g
Sodium: 703 mg
Calcium: 60 mg
GI rating: moderate
Diabetic exchanges: 2 1/2 lean meat, 1 1/2 starch, 1/2 carbohydrate
*To reduce calories and carbs: Use reduced-carb barbecue sauce (-25 calories, -6 g carbs, -1/2 carbohydrate exchange.
