Pulled chicken
Pulled chicken
Remake a street-food favourite, pulled pork, with juicy chicken thighs to cut the calories for a healthy taco filling
- Serves 6
- Easy
Nutrition per serving
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Calories 353
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Carbohydrates 25
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Saturated Fat 3
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Sugar 10
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Protein 29
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Fat 13
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Fiber 10
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Salt 1.2
Ingredients
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8 bone-in chicken thighs, skin removed and discarded and trimmed of any big bits of fat
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2 tbsp chipotle paste
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250ml passata
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75g barbecue sauce
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1 onion, chopped
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juice 3 limes, plus extra wedges to serve (optional)
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2 x 400g cans black beans, drained and rinsed
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215g can refried beans
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1 small, ripe avocado, diced
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½ small pack coriander, leaves only
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3 Baby Gem lettuces, shredded
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8-12 tacos, or cooked rice, to serve
Method
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Heat oven to 180C/160C fan/gas 4. Rub the chicken thighs with 1 tbsp of the chipotle paste and some seasoning. Mix the remaining chipotle paste with the passata, barbecue sauce, 100ml water and half the onion. Spoon the sauce into a roasting tin that will fit the chicken snugly in a single layer and add the chicken thighs. Cover tightly with foil and bake for 1 hr, then uncover, increase the oven to 200C/180C fan/gas 6 and bake for another 20 mins.
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Meanwhile, mix the remaining onion with the lime juice and some salt, and set aside while the chicken cooks. Mix all the beans in a saucepan with 100ml water, ready to heat to serve.
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When the chicken is really tender, use two forks to shred the meat into the sauce (discard the bones). Keep covered with the foil while you heat the beans for 5-10 mins until piping hot and not too wet, and warm the tacos following pack instructions. Stir the avocado and coriander leaves into the lime-onion mixture.
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Serve the pulled chicken and beans with shredded lettuce and tacos, or rice and lime wedges to squeeze over, if you like. Top with a spoonful of the avocado salsa.