Adventures in the Kitchen with Michelle

Michelle is tempting us with a new recipe for football season!

Ahhh, October and football food….mmmmm. Pulled pork sandwiches, yummy, ugh nooooo – You’ve seen those greasy cousins of the gut bomb that the men inhale! Sure they taste good, all that fat laden pork swimming in a sea of bar-b-que sauce piled high on a puffy white bun. Hmm, ‘You are what you eat’ – puffy white buns. Yea, got em – don’t want ’em. Let’s fix this. With some more help from my fitness friend Jillian Micheals (did I say friend? No friend would kick my ass like that! I know I asked for it – and I love it), I’m sending you this counterfeit comfort food. It really is good, give it a try. 

Waist Not Pulled Chicken

Step 1: First we need the ingredients. For my pot today I have some leftover chicken that well, didn’t turn out so well. So, I tossed it in the fridge and knew I’d make it work (because you know I can’t throw out food I can fix) Best for this are chicken thighs, skinless. Or whatever chicken’s on sale. Did I mention I’m cheap too?

Waist Not Pulled Chicken
Step 1
2 1/2 lb Chicken (skinless)
1 can (17oz) Tomato Sauce
1 Small Onion, finely chopped
1 clove Garlic, minced
4 can (4oz) Chilies, chopped
3 Tbl Cider Vinegar
2 Tbl Honey
1 Tbl Paprika (I like smoked)
1 Tbl Tomato Paste
1 Tbl Worscestershire Sauce (really Mr.SpellCheck, you know how to spell that one! Good Luck)
2 tsp Dry Mustard
1 tsp Chipotle Pepper, ground (or less…kinda hot)
1/2 tsp Salt

Step 2: Put the chicken, and the next 4 ingredients into the crock pot. Set on low for about 5 hours – or for however long you’ll be at work! If yours has an auto-shut off, great. Then set it to about 2 hours before you think you’ll be home.

Waist Not Pulled Chicken
Step 2

Now, take the rest and in a little bowl mix together like a sauce and pour over the chicken and tomato sauce, give it a bit of a stir to mix it up. If you’re pressed for time, hold the chicken for last, toss the lot it all at once, give it a stir and then put in the chicken.

Step 3: Walk away – yessiree, just walk away. Go do something fun or whatever. 

Waist Not Pulled Chicken
Step 3

Step 4: Oh good, you’re back. Smell that? OMG! Yuuuum!

Waist Not Pulled Chicken
Step 4

 Step 5: Pull the bones out with a fork and shred the meat.

Waist Not Pulled Chicken
Step 5

Finale: There you have it. Jillian’s site says this should be 184 calories, and 8g fat. For the photo I’ve got one of the Publix bakery rolls, any big whole grain roll will make it a man-sized meal. And, yes, if you’re from The South, you can put a pickle on it. I really enjoy it on one of those little flat deli sandwich rolls,…or just put on a bed of salad drizzled with ranch (lo-cal of course). Those chips are Cape Cod Reduced Fat chips – heavenly. I guess it isn’t really ‘counterfeit comfort food’ if it’s real…and really good for you!

Waist Not Pulled Chicken


I’ve made pulled chicken before.  How can it be fake if it’s real and yummy and everyone gobbles it down?  I’ll have to try Michelle’s recipe since it’s even lighter than the one I used.  Bucs are on a winning streak and this would be good to munch on during the next winning game!





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