Healthy Recipe: BBQ “Pulled” Carrot Sandwich

This sandwich is a wonderfully tasty, healthy twist on a classic barbecue sandwich. Cook for Your Life food testers weren’t just pleasantly surprised by this sandwich — they absolutely loved it! Using sauteed carrots as the main ingredient gives the sandwich a sweet taste, plus plenty of vitamin A, potassium, and fiber. But most importantly, prepared this way, the carrots are completely and unexpectedly delicious.

6 servings

10 ingredients

10 min prep

Ingredients

• 2 tablespoons olive oil
• 2 (10 ounce) bags julienned carrots
• 1 cup barbecue sauce, store-bought or homemade
• 1 small green cabbage, shredded (about 4 cups)
• 1 tablespoon apple cider vinegar
• 2 tablespoons lemon juice
• 1 tablespoon parsley, minced
• 1 teaspoon salt
• 1 teaspoon black pepper
• 6 whole-wheat burger buns, toasted

Directions

1. Heat a saute pan over medium heat and add 1 tablespoon of olive oil. Place the carrots in the pan and saute for about 5 minutes. Add the barbecue sauce to the carrots and stir to combine. Allow the carrots to cook for about 15 minutes, until tender. Add a few tablespoons of water if the pan looks dry.
2. Meanwhile, in a medium-sized bowl, whisk together the remaining olive oil, apple cider vinegar, lemon juice, parsley, salt, and pepper. Add the cabbage to the bowl and toss with the dressing. Let the cabbage marinate until ready to serve.
3. Assemble the sandwich by placing a portion of the barbecue carrots on the bottom of each bun and topping with cabbage slaw.

Nutrition Facts (per serving)

Calories: 289; Fat: 7g; Saturated Fat: 1g; Polyunsaturated Fat: 1g; Monounsaturated Fat: 4g; Carbohydrates: 52g; Sugar: 24g; Fiber: 5g; Protein: 6g; Sodium: 772mg

Registered Dietitian Approved

Your recipes, articles, videos, and more content are reviewed by our Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, to ensure that each is backed with scientific evidence and follows the guidelines set by the , published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the , and the and the .

This recipe was originally published on . It is used by permission.

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