My Easy Pulled Chicken Recipe the Healthy Way is a quick, gluten free, lower sugar version of this popular dish. It contains a handful of spices and a little miso paste, which not only adds goodness but also rich, savoury flavour, perfect in this dish.
PULLED CHICKEN THE HEALTHY WAY
Pulled meats have gained in popularity in recent years and there is a perfectly good reason for that. They are simply delicious! Slow cooked meat is tender and succulent and the rich sauce it is marinated and cooked in makes this already delicious meat even more delicious. It is probably one of the tastiest ways of serving meat.
Miso paste is a super healthy ingredient which has many uses far beyond the Japanese cuisine. It is a natural product high in protein and fibre, low in sugar, vegan and gluten free. (Though not always so check the label carefully). In short, most qualities that readymade barbecue sauces which we tend to add to pulled meats are lacking.
If you’ve never bought miso paste before and are worried you’ll use it once, stick in the fridge and end up forgetting about it I assure you that won’t happen. Miso is super versatile and you can add it to sauces, soups (not just miso soup!) and gravies. Just try adding a small amount and taste it to see how you like it.
You can enjoy this Easy Pulled Chicken Recipe the Healthy Way in burritos, burger buns, in lettuce boats, with rice, coleslaw or a dollop of guacamole. If the sauce gets too thick (it may do so as the meat cools) just add a bit of water.
If like me you are a fan of delicious chicken dishes that require very little effort then you might like this Crispy Chicken with Moroccan Spices. Just coat the chicken in the spice mixture and bake! How easy is that. Also check out this Low Carb Creamy Garlic Chicken Skillet with Spinach. It comes together in only 15 minutes! Or how about this Cauliflower Crusted Chicken? It only takes 10 minutes to prepare. Quick and easy mid-week chicken dinners don’t get easier than that!
My Easy Pulled Chicken Recipe the Healthy Way is a quick, gluten free, lower sugar version of this popular dish - it is made using a handful of spices and a little miso paste, which not only adds goodness but also rich, savoury flavour, perfect in this dish. So there is no need to use readymade barbecue sauce or ketchup (both usually high in sugar and low in nutrients).
- 4 chicken legs skinless
- 1 large tomato roughly chopped
- 3 garlic cloves peeled
- 2 tablespoons vegetable/olive oil
- 2 tablespoons cider vinegar
- 2 tablespoons honey
- 1.5 tablespoons miso paste check the label to ensure it's gluten free
- 1 teaspoon each cumin powder chilli flakes and paprika/smoked paprika
- 2/3 teaspoon granulated onion a little less than a teaspoon
- ½ teaspoon each sea salt ginger and allspice powders
- 2 bay leaves
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Place the rest of the ingredients in a blender and blitz until smooth. Pour the mixture over the chicken, stir to ensure even distribution and leave to marinate for 1 hour, if possible.
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Preheat the oven to 325F/ 170 C/ gas mark 3.
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Cover the dish loosely with tin foil and bake in the middle of the oven for 2 hours.
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Remove from the oven, place the chicken pieces on a large plate/cutting board and separate the meat from the bone. Shred the meat, put back into the dish, stir to combine with the sauce and serve.
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Serve with nachos, rice, burger buns, burritos, pita, with coleslaw or a dollop of guacamole.
Preparation time includes the time needed to marinate the chicken.
Pin this Easy Pulled Chicken Recipe the Healthy Way for later!
MORE EASY, HEALTHY MEAL IDEAS
Here you will find all my easy meal recipe ideas in one place. Or you can browse the different categories: chicken, turkey, fish and vegetarian/vegan. The categories also include gluten free and dairy free options.
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Recipe Link Parties
I am sharing this easy pulled chicken recipe with #CookBlogShare, hosted this week by Recipes Made Easy. It’s my turn to host next week so bring your recipes, old or new, to share with a wider audience:) Also sharing with Recipe of the Week.
This is right up my street! Definitely saving this recipe for a rainy day! thanks for sharing : )
Thank you!
This is my kind of recipe. It looks so tasty and can be used in so many different recipes. I’m not sure if I’ve tried miso before so I’ll have to give it a go.
Thanks Cat, everybody loves pulled meats right? Miso is definitely worth trying (and not just in this recipe).
A great way to use miso! I love pulled meat and chicken is always a great option, leaner and healthier too! 🙂
Thank you Petra, chicken and turkey are the only meats I eat so I use them a lot.
hi Monika
They are both so versatile! 🙂
I think so too:)
Ive printed this ready to try it is just the sort of dish my boys love. Thank you for linking to #CookBlogShare. See you at yours later this week.
Thanks Jacqui! My boys loved this too! I hope your virus is gone and you are well enough to cook:)
Looks delicious!
Thank you!
Monika this looks amazing especially as I am thinking of sunday night dinner 🙂 I have that Miso in the bacl of my fridge 😉 Thanks for the inspiration.
Thank you Zeba, I admit I often forget about my miso too, I might have to make this dish again soon, the kids loved it:)