Pulled Chicken & Lentils
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Lentils.org

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Pulled Chicken & Lentils

Prep Time: 10 Minutes

Total Time: 55 Minutes

Servings: 8

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Recipe by

Lentils.org

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Ingredients

Directions

Nutrition

Ingredients

  • Chicken:
  • 4 pieces chicken (2 chicken thighs with drumsticks, 2 breasts)
  • 1 Tbsp (15 mL) canola oil
  • ½ tsp (2 mL) ground black pepper
  • ½ tsp (2 mL) kosher salt
  • 1½ cups (375 mL) cooked or canned green lentils, drained & rinsed
  • Sauce:
  • 1⁄3 cup (75 mL) chopped shallots
  • 2 garlic cloves, minced
  • 2 tsp (10 mL) canola oil
  • 1⁄3 cup (75 mL) spiced rum
  • 1¼ cup (310 mL) ketchup
  • ¼ cup (60 mL) brown sugar
  • 1 Tbsp (15 mL) whole grain mustard
  • 1 Tbsp (15 mL) Worcestershire sauce
  • 1 Tbsp (15 mL) lemon juice
  • ¼ tsp (1 mL) cumin
  • ¼ tsp (1 mL) ground black pepper
  • ½ tsp (2 mL) kosher salt

Directions

  1. PREHEAT the oven to 400°F (200°C).
  2. FOR chicken: Trim excess fat off the thighs and breasts. Pat dry with paper towels. Rub canola oil into chicken and season with pepper and salt. Line a baking tray with parchment and place chicken on top. Roast on the middle rack of the oven for 35-45 minutes, or until fully cooked (juices run clear when sliced with a small knife.) Set aside for 10 minutes to cool. Once easier to handle, remove the skin and bones and pull the chicken into small pieces, going with the grain. You should have approximately 5 cups of pulled chicken when you are done. If you have excess pulled chicken, you can freeze it and use it for a future meal.
  3. WHILE the chicken is roasting, prepare sauce. In a small saucepan, sauté shallots and garlic with canola oil until golden. Deglaze with rum. Add ketchup, sugar, mustard, Worcestershire sauce, lemon juice, cumin, and pepper. Simmer for 15 minutes on low heat. Season to taste with salt.
  4. TOSS cooked lentils with pulled chicken. Mix in half of the sauce. Add more until the optimal sauce coverage is reached. Most, if not all, can be used.
  5. SERVE on top of toasted ciabatta or your favourite buns with coleslaw and sliced avocados.

Nutritional Information

  • Serving Size: 2/3 cup (150 mL)
  • Per serving:
  • Calories 220
  • Total Fat 5 g
  • Saturated Fat 1 g
  • Cholesterol 35 mg
  • Carbohydrates 26 g
  • Dietary Fibre 3 g
  • Sugar 17 g
  • Protein 14 g
  • Sodium 740 mg
  • Potassium 479 mg
  • Folate 76 mcg

Tags

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