South of the Border Pulled Chicken

Contributor
This fall-off-the-bone chicken is a great addition to your weekly dinner rotation. Serve over salad or with rice and beans.
Chicken and Rice

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This fall-off-the-bone chicken is a great addition to your weekly dinner rotation. Serve over salad or with rice and beans.

671
Calories Per Serving
Deliver Ingredients

Ingredients

  • 1 Tablespoon olive oil
  • 1 large onion, cut in half, then into thin slices
  • 3 cloves garlic, minced or pressed
  • 1 Teaspoon ground coriander
  • 1 Teaspoon ground cumin
  • 1 Teaspoon dried oregano
  • 1 Teaspoon chili powder
  • 1 Teaspoon smoked paprika (optional)
  • 1 Teaspoon chipotle chile in adobo (optional)
  • 1 3-4 Pound chicken, cut up, skin removed
  • 1 28- Ounce can crushed or diced tomatoes with their juice
  • Salt, to taste
  • Pepper, to taste

Directions

In a heavy saucepan large enough to hold all the chicken pieces in 1 layer, heat the olive oil over medium-high heat.

Add the onion, lower heat, and let onions sweat without browning, stirring occasionally for approximately 5 minutes.

Add the garlic, coriander, cumin, oregano, paprika, chili powder, and chipotle chile. Turn the heat up to medium-high, and stir until fragrant.

Add the chicken pieces, flesh side down, and the tomatoes. Bring to a boil.

Reduce to a simmer, cover partially, and cook for 90 minutes. The meat should start to pull away from the bone of the drumsticks.

Allow the chicken to cool enough to handle, then pull the meat from the bones with your hands or a fork.

 

Pulled Chicken Shopping Tip

Buy whole chickens and ask the butcher to quarter them for you. You will save an average of $5 per pound, or more.

Pulled Chicken Cooking Tip

Legs take longer than breasts to cook. For more consistent results, mark the chicken on the grill and then finish cooking them in an oven.

Nutritional Facts

Total Fat
45g
69%
Sugar
7g
N/A
Saturated Fat
12g
61%
Cholesterol
202mg
67%
Protein
53g
100%
Carbs
13g
4%
Vitamin A
161µg
18%
Vitamin B12
0.8µg
13.9%
Vitamin B6
1mg
63%
Vitamin C
33mg
55%
Vitamin D
0.5µg
0.1%
Vitamin E
3mg
14%
Vitamin K
17µg
21%
Calcium
131mg
13%
Fiber
6g
22%
Folate (food)
40µg
N/A
Folate equivalent (total)
40µg
10%
Iron
5mg
25%
Magnesium
87mg
22%
Monounsaturated
20g
N/A
Niacin (B3)
20mg
100%
Phosphorus
455mg
65%
Polyunsaturated
9g
N/A
Potassium
1010mg
29%
Riboflavin (B2)
0.5mg
27%
Sodium
1494mg
62%
Thiamin (B1)
1mg
89%
Trans
0.3g
N/A
Zinc
4mg
26%

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